121, Author at CrossFit 121 - Page 44 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

16 Dec

WOD: squat clean grace 40/60 STRENGTH: 5RM deadlift (no touch n go) Between sets: 30 C2bar 40 HSPU 50 Pistols ...

12 Dec

MONDAY 8/12/14 Unbroken "Isabel" Rest 5 min Heavier 15 reps unbroken Rest 5 min Heavier 8 reps unbroken Then 3rm back squat Then 5x 1 min rowing sprints ( hit a target distance) TUESDAY 9/12/14 12 min Partner "Cindy " Each person does 1 full round then swap 4 rounds 18...

08 Dec

STRENGTH: 30 power snatches (unbroken) Rest Add more weight 15 power snatches (unbroken) Rest Add more weight 8 power snatches (unbroken) If you drop the bar run:400m, 800m ,1km Then: 3rm back squat WOD: 5x1min rowing sprints Target meters per 1min sprint. ...

07 Dec

WOD: Teams of 4 1- Man set pull ups 60 sec rest Max set of pull ups 2- 10 min to complete 3rm front squat 3- 20 min AMRAP 3,6,9,12,18...

07 Dec

STRENGTH: 3 snatches - 3 overhead squats 5 set building up. WOD: 50 40 30 20 10 rowing cals 50 40 30 20 10 D/U 25 20 15 10 5 Russian swings 24/32 ...

04 Dec

WOD: Teams of 3 10 min cap 60 hspu 60 TTB 60 deadlifts 75/110kg Rest Then 15 min Cap: 25 ring muscle ups 60 wall balls 25 S2OH 45/70 60 box jumps 20/24 ...

03 Dec

STRENGTH: 5 x 3 power cleans 2 hang power cleans 4x4 front squats WOD: 8 min EMOM 3-5 burpees # swings ...

02 Dec

SKILL: Handstand holds Practice Muscle ups / progressions If you can, Strict muscle ups WOD: 1 min max pull ups 1 min max squat cleans w DB 2 mins rest 5 rounds ...

01 Dec

STRENGTH: 10 x 3 Back squats (1 - 1:30 min rest ) WOD: "Diane" 21 - 15 - 9 Deadlift 70/100 Hspu ...

27 Nov

STRENGTH: 5x3 clean & jerks 4x4 front squats WOD: EMOM 10 min 2-5 Burpees 4-8 power cleans ...

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