CFStK WOD 01/03/20

Posted on Feb 29, 2020

CrossFit StKilda Workout Of The Day 01/03/2020 A. Every 4mins x 5 20 Kettlebell Deadlifts 400m Run 20 Kettlebell Deadlifts B. For time; 30 Air Squats 30 Deadball Squats 30 Push Ups 20 Air Squats 20 Deadball Squats 20 Push Ups 10 Air Squats 10 Deadball Squats 10 Push Ups

CFStK WOD 29/02/20

Posted on Feb 28, 2020

CrossFit StKilda Workout Of The Day 29/02/2020 A. In teams of 2: 100 Wall Balls 100 Box Jumps Overs 100 Thrusters Every 5min 200m Run StKilda Barbell A. Jerk (from racks) 20mins to establish a Max. B. For time: 30 Hang Clean and Jerks @ 85% A.

CFStK WOD 28/02/20

Posted on Feb 27, 2020

CrossFit StKilda Workout Of The Day 28/02/2020 A. EMOM x 12 M1 – 3 Position Power Snatch – High/Low/Floor. M2 – Power Snatch + 2 Overhead Squats Add load every 2 rounds. B. 16min AMRAP: 10 Hang Power Snatch* 8 Chest 2 Bar 6 Shoulder 2 Overhead* 4 Bar Muscle Ups * Same load across […]

CFStK WOD 27/02/20

Posted on Feb 26, 2020

CrossFit StKilda Workout Of The Day 27/02/2020 A. For time; 10-8-6-4-2 Clean* Deficit** HSPU *Loads: 60/70/80/90/100kg/Any style clean. ** DB’s – 20/12.5kg B. 18mins working through: 6 Front Squat* 60s static Farmers Hold 10 Upright Rows (2 x DB’s) *Add load every 2 rounds.

CFStK WOD 26/02/20

Posted on Feb 25, 2020

CrossFit StKilda Workout Of The Day 26/02/2020 A. 2,2,3,3,4 Intervals 60 Double Unders + 20 Alt DB Snatch + Max Cal Row/Air Bike in time remaining. Rest 1min between intervals. Rest 5mins – then: B. For time: 30/22 Cal Row (AB – 36/28) 30 DB Hang Squat Clean (2 x DB) Free Trials: A: 75 […]

CFStK WOD 25/02/20

Posted on Feb 24, 2020

CrossFit StKilda Workout Of The Day 25/02/2020 A. EV2MO2M x 5 10 Back Squats – AHAP/Adv – Bar taken from floor. 8 Box Jumps 30/24” 6 Squat Jumps B. 18m AMRAP 6 Strict Pull Ups 9 DB Floor Press – AHAP 6 DB Thrusters – Same load as FLPRS

CFStK WOD 24/02/20

Posted on Feb 23, 2020

CrossFit StKilda Workout Of The Day 24/02/2020 Back to ‘normal’ today… A. 15mins working through: 10 Barbell Bent Rows 5 Strict Press B. For total time: 42 Alternating Pistols Squats 18 Deadball Cleans (Over Shoulder) 400m Row or Run Into: 3 rounds: 14 Alt Pistols 6 Deadball Cleans (Over Shoulder)

CFStK WOD 23/02/20

Posted on Feb 22, 2020

CrossFit StKilda Workout Of The Day 23/02/2020 Today is the 10th Anniversary for CrossFit StKilda as a proud CrossFit affiliate. A. CFSTK x 362 3 x 6m AMRAPs with 2min rest between; 10 Chest 2 Bar 10 Front Squats 40/30kg 10 Single Arm KB Snatch (5 E/S) 24/16kg 10 Toes 2 Bar 10 Kettle Bell […]

CFStK WOD 22/02/20

Posted on Feb 22, 2020

CrossFit StKilda Workout Of The Day 22/02/2020 Today is day 10 of our 10days of Hero WOD’s before tomorrows 10th Anniversary celebrations! A. Double DT 10 Rounds for time: 12 Deadlifts 70/55kg 9 Hang Power Cleans 6 Jerks StKilda BarBell A. Bench Press Work up to a 5RM. B. Back Squat 4 x 12

CFStK WOD 22/02/20

Posted on Feb 21, 2020

Made you look! You’re gonna have to come in at 8am tomorrow to know our final WOD for our 10Days of Hero WODs!    

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