121, Author at CrossFit 121 - Page 4 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

27 Jan

WOD: 3 min Max burpee over bar 2 min rest complete: 20 Power cleans 20 STOH 20 C&J  ...

21 Jan

WOD:  Every 3 min x9 complete :  A) 35/50 cal row  B) 50 Double unders  15-25 pull ups  C) 200-300m farmers carry ...

WOD:  In pairs :  3rounds  12 wall balls 12 power cleans  3rounds  10 wall balls  10 power clean  3 rounds  8 wall balls  8 power cleans  5 min break  3 rounds  12 STOH  12 box jumps  3 rounds  10 STOH  10 box jumps  3 rounds 8 STOH  8 box jumps  Complete all 3 rounds then partner completes 3 rounds ...

WOD:  Every 2 min for 20 min  A) run 200-400m  B) 30 abmat sit ups , 20 weighted lunges ...

17 Jan

WOD: 20min EMOM  1.  10 wallballs  10 KB swings  2. Run around gym  10 box jumps...

WOD:  1.  21,15,9 Hang power cleans (47/70kg) Burpee over the bar  Pull ups  2.  3 rounds  15 deadlifts (80/120kg)  15 v-ups  45 Double unders ...

04 Jan

WOD: 3 min to complete:  3 rounds  5 deadlifts  5 burpees  Max T2b in remaining time 2min rest  3 min to complete  2 rounds  10 deadlifts 10 burpees  Max T2b in remaining time  2 min rest  3 min to complete  15 deadlifts 15 burpees  Max T2b in remaining time...

WOD: 400m run  4 rounds  8 wall balls  8 Hang power cleans  400m run  3 rounds  10 wall balls  10 hang power cleans  400m run  2 rounds  12 wall balls  12 hang power cleans ...

WOD:  15 min EMOM in pairs  6 SDHP 6 push press  6 back squats  20 double unders  -Rest- 15 min EMOMin pairs  Odd numbers:  12 burpees  12 pull ups  Even numbers :  Rowing cals ...

WOD:  20 min AMRAP  12/9 cals Assault bike  10 KB clean & jerk  10 box jump overs 10 ring/bar dips...

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