121, Author at CrossFit 121 - Page 46 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

12 Nov

STRENGTH: 1rm push press Then 3x3 at 80% 4x5 OHS WOD: EMOM assault bike cals (15/20) Push up penalty. ...

12 Nov

WOD: In teams of 3: Run 1km 40, 30, 20 Deadlift 70/100 HSPU Run 600m (1/2 loop) 40, 30, 20 Pwr Clean 40/60 Ring dips / dips Run 400m 40, 30, 20 Front Squats 30/40 Chin ups Only one person works at a time Everybody completes the run together ...

10 Nov

WOD: 5 rounds 30 Double unders 15 Pwr Snatches 25/35kg 10 min cap   then   400m Run 30 burpees 20 OH squats 10 Bar M ups 10 min cap   STRENGTH: Work up to a heavy 3rm Push Press ...

07 Nov

STRENGTH: 2rm Deadlift WOD: 3 mins Max reps C&J 40/30 Rest 90 sec 3 mins Max reps Burpees to 6” target Rest 90 sec 3 mins Max calorie Row ...

07 Nov

3 Rounds (Not for time) 10 Muscle Ups (Progressions) 20 HSPU 20 min cap WOD: 3 rounds for time: 400m run 24/30 AD cals 50 Double Unders ...

05 Nov

STRENGTH: 3x 1hang snatch ,2 OHS 3x3 front squats WOD : In pairs 1,2,3,4,5,7,8...

05 Nov

Melbourne Cup Day! On teams of 3 Relay through 15 min cap 30 double unders 20 sit ups 10 DB lunge ( goal 18 rounds ) Then 15 min cap 14 cal 12 Burpees 10 DB snatches Then 15 min cap 12 swings 9 front squats...

03 Nov

WOD: 20 min cap 3 rounds 25 kb swings 32/24 25 pull ups Then 20 min cap 20,18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Balls 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Ring Dips / Dips ...

03 Nov

WOD: Partner "DT" (5 round each) Then 8 rounds of 1 min rowing sprints ...

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