CFSTK Holiday Fitness 31/12/20
Texas Death Match! A. 8m AMRAP 5 Power Snatch 30 Double Unders Rest 5mins – B. For time and reps; 12 Clean & Jerk 2mins Max Wall Balls 12 Clean & Jerk 2mins Max Wall Balls 12 Clean & Jerk Directly into; C.6mins to find a 2 Rep Max Hang Power Clean
CFSTK Holiday Fitness 30/12/20
Sessions at 8am and 5pm today. A. 15mins of: 5 Back Squats* + 8 Box Jumps 30/24” B. The Revenge EMOM x 16 M1 – 4 Lateral B.O.B + 1 Squat Cleans M2 – 3 Lat B.O.B + 2 Squat Cleans M3 – 2 Lat B.O.B + 3 Squat Cleans M4 – 1 Lat B.O.B […]
CFSTK Holiday Fitness 29/12/20
In teams of 4/for time; 600 Calorie Air Bike/Row (700 Cals) After each effort alternate between: 8 Heavy Deadball Cleans & 10 Heavy Alt DB Snatch
CFSTK Holiday Fitness 28/12/2020
Sessions today at 8am & 5pm. Shed The Ham V.1 2 Rounds for time of: 5 Rounds of “Cindy” 3 Rounds of “DT” 70/50kg/60/40kg or pick load 1k Run Cindy is: 5 Pull Ups 10 Push Ups 15 Air Squats DT is: 12 Deadlifts 70/50kg 9 Hang Power Cleans 6 Jerks
CFSTK Xmas Day Fitness
CrossFit StKilda Workout Of The Day 25/12/2020 The 8th year of the The CFSTK 12 Days of Xmas! Registered athletes only sorry. 7:45am for as close to an 8am start as possible.. 12 Rounds for time of: 1 Squat Clean Thruster 60/42.5kg/AHAP 2 Box Jump 30/24″ 3 Push Press 60/42.5kg 4 Toes to bar 5 […]
CFSTK Daily Fitness 24/12/20
The Bear Complex 5 Rounds for load; 1 round is 7 unbroken sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar […]
CFSTK Daily Fitness 23/12/20
A. 5 rounds for time; 21 Pull Ups 15 Bar Facing Burpees 9 Shoulder to Overhead B. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 30 Double Unders
CFSTK Daily Fitness 22/12/20
A. Power Clean for load: #1: 5 reps #2: 3 reps #3: 3 reps #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep Add load each set and establish a Heavy 1 or a 1 Rep max. Alternately you can can complete your 1RM Back Squat from yesterday. B. […]
CFSTK Daily Fitness 21/12/20
A. Warm Up 2km Run Sloooow – easy pace… A.1 Back Squat 5,5,3,3,3,1,1,1,1,1 Add load each set and establish a heavy 1 or 1 Rep Max B. For time; 2km Run
