121, Author at CrossFit 121 - Page 49 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

10 Oct

15min Amrap 30/24 cal row 20 swings 15 wall balls 2mins rest 15min Amrap 50 double unders 20 DB snatches 15 Knees to elbows 2mins rest 15min amrap 200m run 15 box jumps 20 Abmat sit ups ...

09 Oct

20min emom odd mins 7 thrusters even mins 7 chin ups / 3 muscle ups Then 20 min emom odd mins 5 deadlifts (increase weight each round) even mins 5 – 10 dips / ring dips ...

08 Oct

STRENGTH: 5x3 Hang snatches 4x2 power cleans, 3 Hang power cleans WOD: 5 rounds 9 Deadlifts 6 Hang Power cleans 3 Push jerks ...

07 Oct

STRENGTH: 15mins to find a 3rm strict press then 2 x 10 push press touch n go at the shoulders same weight as press WOD: 5 rounds: 400m row 15 TTB 10 OHS 40/30 ...

06 Oct

10mins to complete "Isabel" 30 snatches for time 10mins to complete "Grace" 30 C&J for time 10mins to complete 1km row 30 C2bar pull ups 10mins to complete 75 wall balls 75 swings 10mins to complete 1km run 30 burpee bar touches ...

04 Oct

WOD: Odd Min: Pull ups Even min: Walking weighted lunges (each round going up by 2) Work up to a total of Pull ups.   then   125 KB swings Every time you put it down row 100m, 200m, 300m etc...

02 Oct

WOD: 3 rounds 500m row 50 double unders * * every time you break 5 HSPU's Then 10 min max assault bike cals 3x 15 dips (ring or bar) Or 3x 10 Russian dips ...

01 Oct

STRENGTH: 3rm front squat 4x 2power snatches 2 OHS WOD: In pairs 10 round each 4 shoulder to overhead 6 deadlifts *Follow each other ...

30 Sep

STRENGTH: 7 min Max HSPU's Then EMOM for 7 min 3 Jerks WOD: 21,15,9 Burpees Box jump overs 100m farmers carry ...

29 Sep

STRENGTH: EMOM for 10 min # of wall balls Then EMOM for 15 min 1 power snatch Move up or down in weight as you need WOD: 8 rounds: 1 min : 5 power snatches , run around the gym then Max pull ups in remaining time...

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