121, Author at CrossFit 121 - Page 7 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:  Every 2 min for 10 min  10,8,6,4,2 snatches  Then 5 min max effort WOD:  2 rounds  4 min cap  5 rounds  8 wall balls  8 c2b pull ups  8 SDHP  2 min rest  4 min cap  5 rounds:  8 push ups  6 push jerks  20 Double unders ...

STRENGTH:  4x4 back squats  WOD: In pairs  20 min AMRAP  20 KB thrusters (16/24kg)  20 pull ups  20 burpees ...

3 rounds:  6 mins to complete  35/50 rower cals 50 double unders 20 push-ups Then 6 min to complete  40 kettlebell swings  (16/24kg) 30 V-ups  20 DB push press (15/20kg) ...

STRENGTH:  5x6 strict HSPU's  200ft Handstand walk / single arm KB press WOD:  In pairs  40 Front squats (45/60kg)  20 sync bar facing burpees  30 front squats  20 sync bar facing burpees 20 front squats  20 sync bar facing burpees...

STRENGTH:  4x4 sumo deadlifts  WOD:  18 min AMRAP  KB front rack lunge 2,4,6,8,10...

STRENGTH:  5 x power snatch, hang snatch, OHS  3x2 snatch pulls  WOD:  20 min EMOM 15/20 cal row  20-30 double unders  1-2 rope climbs  20 slam balls  Rest  ...

STRENGTH:  4x5 back squat  WOD:  10 rounds  7 SDHP (30/40)  7 box jumps  7 push press ...

STRENGTH:  4x5 bench press  4x8 DB bent over row  WOD:  15 min AMRAP 7 power cleans (50/70kg)  9 burpees  250 row /200m run ...

14 Oct

STRENGTH: 5x5 Strict HSPU's 5x5 KB strict press   WOD: in pairs 28 Thrusters (35/50kg) 28 sync KB swings 24 Thrusters 24 sync KB swings 20 Thrusters 20 Sync KB swings Straight into 4x400m Sprints  ...

13 Oct

STRENGTH: 4x5 Sumo Deadlifts   WOD: 4 Rounds 5 Muscle ups / 10 C2b/ 10 pull ups 10 Front rack lunges (45/60kg) 10 bar facing burpees  ...

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