121, Author at CrossFit 121 - Page 33 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:  20 min to find 10 RM push press  WOD:  21,15,9 Deadlift (95/143kg)  Box jumps (24/30inch)  FINISHER:  50 pistols Hoodies , T-shirts & singlets are in!   ...

STRENGTH:  3x3 power clean & jerk 3x3 squat snatch  3x4 clean pulls  WOD:  11min EMOM Odd min wall balls  Even min rest Set a target to reach     ...

STRENGTH: 20 Min to find a 3 RM back Squat   WOD: 12,10,8 Bar Muscle ups OHS (50kg/70kg) ...

STRENGTH:  Every 90 sec for 10 rounds  1 power clean  1 push press 1 split jerk ( to be performed as a complex)  Increase weight as your feel WOD:  5 rounds: 5 power cleans (55/90kg)  50 double unders  15 m handstand walk                 ...

WOD:  Australian Hero WOD 'SHER' PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 4 JANUARY 2009 3/4 BW clean (Full Squat) 10-9-8-7-6-5-4-3-2-1 Burpee Chin (Dead Hang) 20-18-16-14-12-10-8-6-4-2 Double Unders 30-27-24-21-18-15-12-9-6-3 1 Hour cut off            ...

WOD: Every 3 min complete / as much as you can:  400m row  21 kB swings  12 pull ups  FINISHER:  5 rounds  1-2 rope climbs  10-15 ring dips  10-15 V-ups               ...

STRENGTH:   3x10 weighted lunges  3x10 barbell rows  WOD  0-6 min 1 km row  6-12min 100 wall balls  12-18min 1km run  18-24min 100 ab may sit ups  24-30min 200 double unders               ...

STRENGTH:  4x3 hang squat snatch  3x 1 power clean, 3 front squats  WOD :  12 min Odd min: 8/12 assault bike cals  Even min: 6 deadlifts , 4 hang power cleans, 2 push jerks        ...

STRENGTH:  3rm sumo Deadlift  5x8 strict T2B or knee raises  WOD:  12,9,6 Muscle ups  Squat cleans (50/70kg)  Scale option:  12,9,6  Squat cleans  Push ups  Pull ups       ...

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