Workout of the Day Archives - CrossFit 121
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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Workout of the Day

Strength: EMOM 8 min 1 power clean 2 jerks then 10 min to complete 4x2 Power clean & jerk   WOD: 5 rounds 350/400 m Row 15 Deadlifts 20 wallballs  ...

WOD:  18 box jump overs  18 OHS (35/45kg)  400m run  15 BJO  15 OHS  300m run  12 BJO  12 OHS  200m run  9 BJO  9 OHS  Then:  In pairs:  3 rounds  10 DB G2OH  10 burpees  -----  2 rounds  10 DB G2OH  10 burpees  1 round 10 DB G2OH 10 burpees ...

WOD:  3 rounds/ 18min cap  30 Double unders  25 wall balls  20 power cleans (40/60kg)  15 muscle ups ...

WOD:  4 rounds:  Complete in 2.30 200m run  21 ring rows  Complete in 2.30  50 Double unders  12 DB squat snatches ...

17 Feb

WOD:  14 min AMRAP  7 lat burpees  9 SDHP  11 T2B ...

WOD:  16 min AMRAP 50 wall balls  40 cal row  30 pull ups  20 HSPU's ...

WOD:  In pairs:  21,18,15,12 (60/85kg)  Power cleans  21,8,15,12 Push jerks (60/85kg)  10,8,6,4  Rope climbs ...

WOD:  3 rounds:  12/16 cal row  10 DB thrusters  3 Rounds:  200m run  10 DB ground to overhead  3 rounds:  25 Double unders  10 DB snatches ...

TUESDAY 7/2/17 WOD:  Every 6 mins x 4  500m row  15 hang squat cleans DB  15 handstand push ups  WEDNESDAY 8/2/17 WOD: 21 min Amrap in pairs  400m Run together  60 KB goblet lunges  40 Burpee Box Jumps  partner hangs while one lunges  Partner hold KB OH while one burpees  Then 600m Farmer Carry  THURSDAY 9/2/17 WOD:  30 25 20  Kb Snatches  Pull ups  300m Row  FRIDAY...

WOD:  15 min AMRAP  60 Double unders  30 Wall balls  15 deadlifts ...

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