CFSTK Holiday Fitness 31/12/20

Posted on Dec 30, 2020

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

Posted on Dec 29, 2020

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

Posted on Dec 28, 2020

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

Posted on Dec 27, 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 Boxing Day 2020

Posted on Dec 25, 2020

We are closed. Rest.

CFSTK Xmas Day Fitness

Posted on Dec 24, 2020
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

Posted on Dec 23, 2020

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

Posted on Dec 22, 2020

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

Posted on Dec 21, 2020

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

Posted on Dec 20, 2020

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

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