121, Author at CrossFit 121 - Page 27 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:  5-5-5-5-5  deadlifts  Strict press  WOD: 16 min EMOM Odd min: 30 double unders ,12 KB swings (16/24)  Even min: 6-12 burpees  Scale as needed  Well done to Kirrilly for getting a PB back squat this week 93kg!    ...

STRENGTH:  5x3 Hang cleans  5x3 clean pulls  WOD:  12 min AMRAP  10 power cleans (40/60) 100m run  10 power snatches (40/60)  100m run        ...

"Kelly" 5 rounds for time  400m run  30 wall balls  30 box jumps  Then  7 min EMOM  Partner pull ups    ...

STRENGTH:  5-5-3-3-1  Back squat  WOD:  15 min AMRAP 10 HSPU's  20 OH plate lunges (15/20) 30 KB swings  40 Abmat sit ups           ...

MONDAY:  STRENGTH:  5-5-5-5-5 back squat WOD:  6 min AMRAP: 5 thrusters (42.5/60kg) 10 burpees 15 Russian swings (24/32kg) 2 min rest  5 min AMRAP  4 thrusters  8 burpees 12 Russian swings  2 min rest  4 min AMRAP 3 thrusters  6 burpees  9 Russian swings  TUESDAY: STRENGTH:  10 mins to build up to 1 power clean,1 front squat, 1 jerk  WOD:  5 rounds:  In pairs work:rest 10-20 Assault bike Cals  200m...

STRENGTH:  4x8 deadlifts  4x8 ring dips/bar dips  WOD:  15 min AMRAP:  30 HSPU's  30 DB snatches  30 box jump overs  30 burpees  30 KB swings  30 wall balls  Work with a partner, only work through your round when partner is running 200m (alternating)    ...

STRENGTH:  3x5 strict press 3x3 push press  5x5 strict pull ups  WOD:  3 min on : 2 min rest  400m row  50 Double unders 25 Ab mat sit ups 2. 350m row  45 Double unders 25 Ab mat sit ups 3. 300m row  40 Double unders 25 Ab mat sit ups . 250m row  35 Double unders 25 Ab mat sit ups 200m...

STRENGTH: 8 min EMOM  3 Squat snatches ( increasing weight)  Rest  8 min EMOM  3 Squat cleans ( increasing weight)  WOD:  3 rounds  12 front rack lunges  21 KB snatches  400m run       ...

STRENGTH: 3 x 5 Bench Press  4 x 8 Skull Crushers   3 x 10 Strict Knee Raises WOD: AMRAP 20 Minutes * Teams – Follow the leader  10 Push Presses (50/35)  10 KB Swings (24/16) 10 Box Jumps (24/20)   ...

STRENGTH:  10 min to find max:  Hang clean, front squat, jerk  Then  6x6 front squats  WOD: 12 min AMRAP  5 Muscle ups/ C2b/ pull ups  10 box jumps  5 squat cleans (40/60kg)       ...

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