121, Author at CrossFit 121 - Page 45 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 Nov

WOD: "Tombstone" 50 cal row 40 pistols 30 box jumps 20 V ups 100 double unders 20 V ups 30 box jumps 40 pistols 50 cal row ...

24 Nov

Emom for 30 seconds for 10 Run the car park 1 length, Or 3/4 length, or 1/2 length 20 mins to find a heavy C&J (Squat clean) WOD: 5 rounds 5 deadlifts 90/140kg 10 burpees ...

23 Nov

WOD: Teams 3 3 min to complete 3 rounds 12 Thrusters 12 pull ups If u complete that move on to 3 rounds 15 thrusters 15 pull ups Then...

21 Nov

WOD: Retest the Open Chipper 14 mins to complete 60 Row Cals 50 TTB 40 Wall Balls 30 Cleans 40/60 20 Muscle ups STRENGTH: build to a 10rm Deadlift 30 – 50 Strict HSPU between sets The girls trying to lift Chris's bar! ...

20 Nov

WOD: 5min 400m run Max Hang power snatches (30/50kg) 1 min rest 4 min 400m run Max Burpees (6 " target) 1 min rest 5 min 400m run Max wall balls 1 min rest 4 min 400m run Max double unders 9.30am crew ! ...

19 Nov

STRENGTH: 5 x 1power snatch, 1 squat snatch , 2 OHS 4x4 back squat WOD: Tabata pull ups Tabata Russian swings ...

18 Nov

WOD: In pairs- 21,18,15,12,9,6,3 Push jerks (50/70kg) T2B 5 min break 21,18,15,12,9,6,3 Squat cleans (40/60kg) Burpee box jumps 5 min break 30 OHS (30/40kg) 20 HSPU's 25 OHS 15 HSPU's 20 OHS 10 HSPU's ...

18 Nov

STRENGTH: 15 min to find a 5rm Push Press then 10 mins to complete 5 x 2 Split Jerks (around the same weight as above)   WOD: 400m run 20 DB Front Squats 10 DB Burpees 400m run 15 F Squats 10 Burpees 400m run 10 F Squats 10 Burpees  ...

18 Nov

STRENGTH: Build to a heavy 5x OHsquats   WOD: 4 Rope Climbs 40 Wall Balls 3 Rope Climbs 30 Wall Balls 2 Rope Climbs 20 Wall Balls 1 Rope Climbs 10 Wall Balls 20 min cap  ...

13 Nov

Bar Muscle Up Practice Progression Or 30 Bar muscles WOD: 10min Amrap Row 1km In remaining time 10 DB C&J 10 Burpee over your DB ...

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