121, Author at CrossFit 121 - Page 43 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

31 Dec

STRENGTH: 3x3 Thruster (off the ground) 3x 90sec planks in between sets WOD: In pairs: EMOM Clean and Jerk 45/70 - pairs alternating reps - starting at 1 increasing reps by 1 each round till number of reps not achieved in the min. Straight into EMOM burpees. Increasing number of reps each...

27 Dec

WOD: in teams of 3: 5km row work in stations 1. 10 HSPU, 10 burpees 2. 10 KB snatches , 15 Hollow rocks 3. rower every 7min run 400m  ...

24 Dec

WOD: "Sevens" In pairs 1 person rows 500m while other works on completing the 7rounds, keep swapping until finished. 7 rounds: 7 HSPU 7 thrusters 7 k2e 7 deadlifts 7 burpees 7 swings 7 pull ups ...

23 Dec

STRENGTH: 8rm push press 50 pistols WOD: 8 rounds 1 min : 20 double unders Run back door to front Max power snatches in remaining time 1 min rest ...

22 Dec

STRENGTH: 1rm back squat WOD: Partner "fight gone bad" 90 sec at each station. ...

19 Dec

12 min 1 loop run Then amrap in remaining time 21 TTB 21 Hang power snatches rest 4 mins 9 mins Run ½ loop Then amrap in remaining time 15 K2E 15 hang Pwr Snatches rest 4 mins 6 mins Run 400m Then in remaining time​ 40 Hollow rocks max hang Pwr Snatches ...

18 Dec

SKILL: Muscle up progressions WOD 1 5 rounds: 7 deadlifts 90/140 7 Hspu 7 Bar muscle ups 8 min cap WOD 2 3 rounds: 10 /15 AD cals 15 thrusters 30/40 rest 2 mins between sets ...

17 Dec

STRENGTH: 4x 1 clean 3 jerks 3x3 back squat WOD: 7 min AMRAP: # " up downs" 10 DB snatches ( 5 L , 5 R) ...

16 Dec

STRENGTH: 12 mins to find a 1rm Snatch WOD: In pairs: 5 Rounds 1- 25 wall balls 2- 25 box jumps 3- 25 KB swings 4- 50 Double unders Each station is 1 min, both ppl must do at least 1 rep Then: 10 min...

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