Posted on Jan 17, 2020

CrossFit StKilda Workout Of The Day 18/01/2020

A. Bushfire Fundraiser WOD

“Painstorm XIX”
40m AMRAP* of:
5 Deadlifts 30/20kg
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squats

*Scale to 30mins

“Painstorm XIX” was first posted in the CrossFit forum, by Jeff Martin of Brand X CrossFit @thebrandxmethod (Ramona, CA, USA) on October 30, 2006.


“Painstorm XXIV”

For time:
100m Run
50 Burpees
200m Run
100/75 Push uUps
300m Run
150 Walking Lunges
400m Run
200 Air Squats
300m Run
150 Walking Lunges
200m Run
100/75 Push-ups
100m Run
50 Burpees

TC: 30 or 40Mins

“The oldest mention we’ve found of of “Painstorm XXIV” is from the comments on workouts from April 2007.”

“In the early days of CrossFit the message board (forum) was the shit. It was the place where the newly converted could come, ask questions, exchange ideas, argue and share workouts. People would post workouts or just troll on other people’s posts. Once a month, Jeff Martin and the guys from England would post some sort of monster workout. The workout would be posted on the message board and the affiliate blog. Jeff posted this workout on the message boards on 10/30/2006 and it was just what I was looking for.” – HyperFit USA @hyperfitusa

The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland.

StKilda Barbell

Spend 5mins with an empty Barbell.
Bent Rows
Behind The Neck Press
Front rack stretch

Primer: 5mins with an empty Barbell:
2 Power Cleans
1 Hang Squat Clean
2 Front Squats
1 Push Press
2 Push Jerk

A. Ev 2mins x 10
Power Clean +
Hang Squat Clean +
Push Jerk

Add load each set.

B. Back Squat
Add load each set.