121, Author at CrossFit 121 - Page 9 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

WOD:  In pairs: 1km run carry medicine ball (14/20lb) 10 rounds  10x wallballs  1 rope climb 800m run  6 rounds  10x wallballs  1 rope climb 400m run  4 rounds  10x wallballs @20lbs 1 rope climb...

STRENGTH: 1rm back squat  WOD:  3 rounds  500m run  10 HSPU's  10 OHS (45,70kg) ...

STRENGTH:1rm Power Clean WOD:  5 rounds 1min max cals on Assault Bike 1min  1 round of "DT"  with DB (15/20kg)  { 12 deadlifts, 9 hang power cleans, 6 push jerks. } 1min rest...

STRENGTH:  1rm push jerk  WOD:  5 rounds - 3 min rounds 200m run  10 burped to target * 5 Muscle ups / 10 c2b / 10 pull ups * * scale as needed...

STRENGTH:  1 rm front squat  WOD:  A.)  5 min EMOM  T2b  B.) 20 KB snatches 10m lunge 15 KB thrusters  10m lunge 10 KB OHS  10m lunge  15 KB thrusters  10m lunge  20 KB snatches ...

24 Sep

WOD:  In pairs:  200 Double unders  150 Slamballs  100 DB step ups  50 burped box jumps  100 DBstep ups  150 slamballs / russian swings  200 Double unders  800m farmers carry ...

24 Sep

STRENGTH:  2x4 back squats  WOD:  1km run  2 min rest  50 unbroken KB swings  1 min rest  30 dips 1 min rest 100 double unders  1 min break 30 pull ups 1 min rest  50 unbroken KB swings  Photo: Oceanblue photography ...

STRENGTH:  2x6 deadlifts WOD:  6 rounds:  8 burpees of muscle ups Then:  21-15-9 Clean and jerk  Toes to bar...

STRENGTH:  1rm jerk WOD:  4,3,2,1 rope climbs  20,15,10,5 HSPU's  200m run between rounds ...

20 Sep

STRENGTH:  2RM Power Clean WOD :  4min AMRAP x 4 1 Power Clean (increase weight every 4 min round )  5 wallballs (14/20lb)  8 v-up sit ups  Photo: Oceanblue photography. ...

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