121, Author at CrossFit 121 - Page 17 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:  10 min EMOM -1 Clean + 3 Front Squats. Rest 5 minutes  10 min EMOM -1 power clean + 4 push jerks. WOD:  3 rounds for time:  -400m Run -10 KB front squats 24/20 -15 ab mat sit-ups. Photo: Matthew Townsend ...

STRENGTH: -5 x 5 strict press. WOD:  14 min AMRAP 60-calorie row  50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups...

STRENGTH: 5x4 back squat  5x8 dips  WOD: AMRAP  20 minutes: -10 strict knees-to-elbows -20 pistols  -10 HSPU’s  (strict) -30 Double unders  ...

STRENGTH: 5 x 4 Push Press -5 x 2 Split Jerk WOD: 20 Minute EMOM 15-20 Wall Balls 8-15 T2B 7-12 S2OH 60/40 20-30 Double Unders Rest ...

STRENGTH:  increase weight each 5 minutes. 1-5 minutes: 3 Snatches. 5-10 minutes: 3 Snatches 10-15 minutes: 2 Snatches 15-20 minutes: Find daily 1RM Snatch WOD:  4RFT -400m Run -25KB Swings 24/16 -20 Front Rack KB Lunges 24/16 (10 each leg). 20 min cap ...

STRENGTH:  3x3 strict press  3x10 ring rows  WOD:  Continuous clock- 5 min:  400m run  50 KB swings  4.30min:  400m run  40 Wall balls  4min:  400m run  30 KB swings  3.30min : 400m run  20 wall balls  3min: 400m run Max KB swings ( min 10)      ...

STRENGTH:  3x1  Paused hang snatch  Power snatch  Squat snatch  WOD:  Teams of 3 Accumulate 180 Cals on Assault bike  Rotate every 10 Cals With:  Handstand hold / plank hold  15 deadlifts (55/80kg)   ...

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