121, Author at CrossFit 121 - Page 24 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

Wednesday 23rd December WOD: 4 rounds 20 wall balls 15 ttb 10 burpees   Straight into 10 mins to find max clean and jerk   Finisher: In pairs, accumulate 150-200 AD cal.     Thursday 24th December Back squats 3x5 (3 sets at top weight) WOD: In pairs: 100m oh walking lunges 80 kb swings 20/28 200 double unders 30 muscle ups 200 double unders 80...

STRENGTH:  10 rounds  Every 90 sec  1 snatch 2 OHS  WOD:  3 rounds  5 min AMRAP  5 S2OH (35/50kg) 10 deadlifts  30 double unders  Some photos from our Christmas Party             ...

STRENGTH:  4x5 strict press ( behind head)  5x max strict pull ups  WOD:  21 OHS  600m run  15 OHS  400m run  9 OHS  200m run  21 OHS  600m row  15 OHS  400m row  9 OHS  200m row    ...

STRENGTH:  5 x 5 back squats  5 x 5 bench press  WOD: 3 rounds  20 Wall balls  15 push ups  10 TTB  400m run...

STRENGTH:  EMOM for 10 min  2 deadlifts  WOD:  Partner "DT" 10min AMRAP  12 deadlifts 9 hang power clean 6 push press  Rest  3 rounds:  1 min max muscle ups  1min max pistols  1min max HSPU's    ...

Strength Find 1rm power clean, squat clean , Jerk complex  Wod  30/20 AD cals 21 thrusters 30/42kg  Rest 2mins  22/15 AD cals  15 thrusters  Rest 90 secs  15/9 AD cals  9 thrusters  Rest  3 mins max burpees in pairs    ...

STRENGTH:  Work up to heavy: 1x power snatch & 1x squat snatch  WOD:  10 min AMRAP  30 Double unders  6 lateral burpees  6 clean & jerks (55/85kg)  3 min rest  8 min  1/2 loop run  Max muscle ups/ c2b/ pull ups in remaining time   ...

STRENGTH:  5 rm front squat  40 HSPU  WOD:  5 rounds  15 cal row  5 hang power cleans (50/75kg)  5 Thrusters  Straight into 3 min Max Wall balls       ...

STRENGTH:  5 x 5 jerks  Split or power Wod  3 - 6 - 9 - 12 - 15  Burpee to 6" target  Thruster 35/52kg  30 double unders after every round.  4 rounds  15 box jump overs  12 C2bar pull ups  3 rope climbs  Rest 1 min between rounds...

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