121, Author at CrossFit 121 - Page 6 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:  6 rounds  Run 400m/ row 25/35 cals  15 T2b  15 DB step ups ...

WOD: 30,20,10  Thrusters (30/40)  Rowing cals ...

WOD:  8min AMRAP  5 push ups  10 deadlifts  20 lateral jumps  Then  8x every 90sec  5-10 burpees  5-10 V-ups ...

WOD:  3rounds:  3min- AMRAP 8 KB Push press  8 KB front squats  8 KB swings  16 Ab mat sit ups  1 min rest  3 min-  200m farmers carry  200m run  Max Ab may sit ups  1 min rest ...

WOD:  3 rounds:  100 double unders  30 wallballs  7 muscle ups (14pull ups) ...

23 Nov

MONDAY:  WOD:  16 min cap 25,20,15,10,5 HSPU's  50,40,30,20,10 KB step ups (12/20kg)  TUESDAY:  1.  Every 90 sec 8 rounds  5-10 burpees  5 deadlifts (increase weight)  2.  21,15,9 Pull ups  9,15,21 Assualt bike cals  WEDNESDAY:  In pairs-  15min AMRAP  Alternating 400m runs Then  20min AMRAP  Alternating  16 overhead plate lunges 10 v-ups 6 synchronized burpees ...

WOD:  In pairs : 0-15 min  200m run sprints ( alternating)  15-30 min  100 cal row  100 wall balls  100 MB sit ups  30-45min 100 cal Assault bike  100 KB push press  100 KB lunges ...

STRENGTH:  4x4 back squats  WOD:  600m run 40 double KB swing  40 abmat sit ups  400m run  30 double KB swing  30 abmat sit ups  200m run  20 double KB swings  20 abmat sit ups ...

WOD:  10 rounds  1 rope climb  2 clean & jerks (70/100kg) 3 lateral burpees (20min cap) ...

WOD:  In pairs  600m run/row  20 thrusters (40/60kg)  20 T2B  20 Wall balls  600m run/row  20 thrusters (40/60kg)  20 T2B  20 Wall balls  600m run/row  20 thrusters (40/60kg)  20 T2B  20 Wall balls  600m run/row ...

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