121, Author at CrossFit 121 - Page 22 of 114
CrossFit 121 is a community gym run by locals for the locals
CrossFit 121, 121, cross, fit, gym, Cheltenham, Melbourne, Victoria, Chris Hogan, Maria Hogan, training, personal training, myotherapy, cupping, dry needling, remedial massage, remedial, sport injury, treatment
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Author: 121

STRENGTH:  1-1-1-1-1  Clean & Jerk WOD:  2011 Open WOD  5 min Squat clean & jerks       ...

STRENGTH:  3x5 front squats  WOD:  3 rounds  3min  500m row  Remaining time AMRAP  2,4,6,8...

STRENGTH:  5x10 push press  WOD:  4 min AMRAP  6 Deadlifts (83/125kg)  12 HSPU's  2min max burpees to 6" target  5 min rest  5 min AMRAP  6 deadlifts  12 HSPU's  3 min max burpees to 6" target ...

STRENGTH:  20 min to find 1 rm snatch  WOD:  1.  4 rope climbs  12 Clean & Jerks (52/75)  3 rope climbs  9 c+j  2 rope climbs  6 c+j  1 rope climb  3 c+j  2.  In pairs:  5 round  each ( alternating round for round)  8 front squats (30/40)  7 box jumps  6 burpees    ...

WOD: 1. 10 mins max muscle ups / C2br in pairs Alternate every min.  2. "Fight gone bad"  Wall balls  Sdhp Box jumps  Push press  Rowing cals  1 min max reps at each stations  3 rounds    ...

STRENGTH:  15 mins to build to a heavy jerk  WOD: 1. Amrap for 10 min 7 squat cleans 50/75 30 double unders  2. Amrap for 3 min x 3  8 hang pwr snatches 43/60 9 Hspu  10 shoulder to overhead  2 mins rest b/w rounds ...

WOD:  1.  10 min get as far as you can Power clean  Push Jerk  HSPU 111,222,333,444,555...

STRENGTH:  5 rm back squat  WOD:  27,21,15,9 Rowing Cals  KB Swings (24/32kg)  5 min rest In pairs:  5 rounds  20 t2b  100 double unders ...

Monday 18th  10 min amrap  30 pwr snatches 35/52  40/50 rowing cals  30 Hspu  Then: 3 rounds  5 deadlifts 83/125  10 lat burpees  Rest 2 mins  3 rounds  5 deadlifts  8 lat burpees  Rest 2 mins  5 deadlifts  6 lat burpees  Tuesday 19th  4 x 5 touch n go pwr cleans 60/93  4 x 5 hang pwr snatches 40/60 4 x 5 thrusters 50/83  Amrap...

STRENGHTH: 5 x 3 OHS WOD: 18 Min AMRAP  30 Back squats 60/40 30 KB Snatch 16/24 30 Box jumps 30 CTB/ Pullups 30 KB Goblet squats 16/24  ...

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