121, Author at CrossFit 121 - Page 38 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

2015 open WOD: 15.1 & 15.1a 9 min AMRAP 15 T2B10 deadlifts 5 snatches 6 min to find a 1rm Clean & jerk...

WOD: In pairs: 20min capAccumulate 15 rounds of 10 wall balls 10 slam balls 10 box jumps While one person works the other is running 200m Kipping & Double under practice. ...

WOD: 4x 20 sec Assault bike sprint 40 sec rest.Straight into:21,18,15,12,9,6,3 KB Swings Wall balls STRENGTH: 5-5-5-5 Push press 10 strict pull ups between sets ...

STRENGTH: 3x3 power snatch5x2 squat clean & jerk WOD: 4 rounds: 250m row 25 Doubles unders 1 min rest ...

WOD:12 min cap10 power cleans & jerks (30/50kg) 10 T2B8 power cleans & jerks (40/60kg) 10 T2B6 power cleans & jerks (50/70kg) 10 T2B 4 power cleans & jerks (60/80kg) 10 T2B 2 power cleans & jerks 10 T2B Max power clean & jerks in remaining timeSTRENGTH: Deadlifts 21,15,9 ( increase weight) 20 HSPU's inbetween...

WOD: 7 min AMRAP 5 Burpees 30 double unders 10 Burpees 30 double unders 15 Burpees 30 double unders 20 Burpees 30 double unders 25 Burpees Etc...

WOD: 5 rounds: 7 squat clean 14 KB swings 21 box jumps STRENGTH: Build to a heavy 1rm back squat ...

WOD: 4 rounds Every 5 min Run 400m 20 hollow rocks 15 KB push press Muscle up practice ...

WOD: In pairs: 100 wall balls 100 double unders 80 box jumps 80 T2B 60 Burpees 60 pull ups 40 power cleans (50/70kg) 40 Shoulder to overhead (50/70kg) 20 power snatches (50/70kg) 20 muscle ups ...

STRENGTH: 5x 3 push press 4x4 back squats WOD: 2 min max double unders 2 min max Burpees 2 min max rowing meters. ( WOD from the Schwartz's CrossFit Melbourne Challenge 2011) Kids class! ...

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