121, Author at CrossFit 121 - Page 34 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 Back squats  5-5-5-5 floor press WOD:  14 min AMRAP  10 C2B pull ups  10 HSPU's  10 Hang power cleans  (45kg/65kg)  Then  Max unbroken double unders Or  Max double unders in 1 min  121 STRONG CLASS          ...

WOD: Teams of 2 or 315 min cap 12/8 cals on assault bike 7,6,5,4,3,2,1 front squats Then 10 min Max muscle ups / C2B / pull ups 30 Double unders 1 min break 7 min AMRAP 1,2,3,1,2,3,1,2,3etc Power snatches (follow the leader )       ...

STRENGTH:20 min EMOMOdd : 5 deadlifts Even: 1or 2 rope climbs WOD: 21,15,9400m run KB front rack lunges   ...

STRENGTH: 3x4 snatch Balance3x3 power clean and push jerk4x3 snatch pulls WOD: 10 min AMRAP10 OHS (30/40kg) 10 bar facing Burpees       ...

WOD: 0-10min 1000m Row 50 lateral bar jumps 11-20min 3 rounds: 15 Push press (40/60kg) 15 T2B 21min- to finish 15 Box jump overs 20 C2B pull ups   ...

STRENGTH: Back Squat 3-3-3-3-3 Strict Press 5-5-5-5-5 Strict pull ups 5x 5-10 reps ( must be unbroken)   WOD: EMOM 15 min C & J 2,4,6,8,10 Wallballs 12,15,18,21,24 Double unders 20,30,40,50,60 (first min you do 2 C&J, second min 12 wall balls, 3rd moin 20 DU's, 4th min 4 C&J...

WARM UP: Death by strict Pull ups (1 on the first min, 2 on the 2nd min, 3 on the 3rd min...

STRENGTH: 5 - 1- 5 - 1 Back Squats 3 x 10 Floor Press   WOD: In teams of 3 Alternate every 90 sec 180 cals on Rower 100 Push press 100 front rack lunges ...

WOD: 2 rounds:4 min 400m run 14 box jump overs 10 DB lunges Max pull ups in remaining time 2 min rest 4 min 400m run 20 wall balls 10 DB step ups Max pull ups in remaining time 2 min rest STRENGTH: 5 RM sumo deadlift 5 RM weighted dips Or 3x10 dips         ...

STRENGTH: 3x3 squat snatch 3x4 snatch pulls 3x3 power clean and split jerk WOD: 7 min MAX Burpees Edit     ...

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