121, Author at CrossFit 121 - Page 31 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

WOD 1: 21,15, 9 KB Thrusters Pull ups 2x Double unders (10min cap) WOD 2 7min AMRAP 3,6,9,12,15,18..etc Deadlift Hang power clean Push press WOD3: 1 min Max cals on Rower 1 min max cals on Assault bike (Keep alternating until complete boys 100cals, Girls 80cals) (10 min cap) ...

WOD: Every 4 min Complete: 400m Run 20 Pull ups max Push press 400m run Max squat snatches (40/60kg) 400m Run 20 Burpee bar touch max front rack lunges (40/60kg) 400m run 30 wall balls max T2B 400m Run Max Squat clean and jerks 400m run Max cals on rower ...

STRENGTH: Every 2 min for 20min 5 OHS (increasing weight as comfortable)   WOD: 50 KB swings 1 rope climb between (or 25 ring rows/pull ups) 300m row 40 KB swings 1 rope climb between (or 20 ring rows/pull ups) 300m row 30 KB swings 1 rope climb between (or 15 ring rows/pull ups) 300m row 20 KB swings 1...

STRENGTH:  5rm back squat ( 3sec pause on first 2 reps)  WOD:  3 rounds:  1 min max reps  -wall ball -sumo deadlift high pulls  -box jumps -push press  -double unders  1 min rest  Monday's 5-10 year old kids class!             ...

Monday: WOD 1: In groups of 3 50 Back squats (40/60kg) 40 Pull ups 30 S2OH 50 Front squats (30/40kg) 40 Pull ups 30 S2OH 50 OHS (20/30kg) 40 Pull ups 30 S2OH WOD 2: 150 DU's 50 Deadlifts (80/120kg) 120 DU's 40 Deadlifts 90 DU's 30 Deadlifts Tuesday : STRENGTH: 5x3 Back squats 3 x Max Strict pull ups 3x Max Dips WOD: 4 Rounds: 2.30 min ON 2.30 min OFF 5...

STRENGTH: 3x 2cleans 3 push jerks 5x Power snatch 2 OHS WOD: 10 min AMRAP 20 Russian swings 5-10 HSPU's...

WOD: 0-10min: Run 1km 11-20min: 3 rounds 15 t2b 15 box jump overs 21-30min: 3 rounds 16 KB snatches Assault bike Cals (10/15) 31min-finish: 2km row...

STRENGTH: 5x3 back squat (pause on first rep) 3x10 dips WOD: 5x Bear complex (if able increase weight each round)...

STRENGTH: 5 x 3 SOTTS PRESS C2B/Muscle up practice between sets WOD: 5 Rounds 200m Run 7 Deadlifts 50/70kg 5 S2OH  ...

STRENGTH: 5x3 Deadlifts 3x Max push ups WOD: "DT" 12 Deadlifts 9 Hang power cleans 6 Push Jerks (47.5/70kg)  ...

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