Workout of the Day - CrossFit 121
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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Workout of the Day

Strength: EMOM 8 min 1 power clean 2 jerks then 10 min to complete 4×2 Power clean & jerk   WOD: 5 rounds 350/400 m Row 15 Deadlifts 20 wallballs  ...

23 May, 2018 /

WOD:  18 box jump overs  18 OHS (35/45kg)  400m run  15 BJO  15 OHS  300m run  12 BJO  12 OHS  200m run  9 BJO  9 OHS  Then:  In pairs:  3 rounds  10 DB G2OH  10 burpees  —–  2 rounds  10 DB G2OH  10 burpees  1......

21 February, 2017 /

WOD:  3 rounds/ 18min cap  30 Double unders  25 wall balls  20 power cleans (40/60kg)  15 muscle ups ...

21 February, 2017 /

WOD:  4 rounds:  Complete in 2.30 200m run  21 ring rows  Complete in 2.30  50 Double unders  12 DB squat snatches ...

17 February, 2017 /

WOD:  In pairs:  21,18,15,12 (60/85kg)  Power cleans  21,8,15,12 Push jerks (60/85kg)  10,8,6,4  Rope climbs ...

14 February, 2017 /

WOD:  3 rounds:  12/16 cal row  10 DB thrusters  3 Rounds:  200m run  10 DB ground to overhead  3 rounds:  25 Double unders  10 DB snatches ...

14 February, 2017 /

TUESDAY 7/2/17 WOD:  Every 6 mins x 4  500m row  15 hang squat cleans DB  15 handstand push ups  WEDNESDAY 8/2/17 WOD: 21 min Amrap in pairs  400m Run together  60 KB goblet lunges  40 Burpee Box Jumps  partner hangs while one lunges  Partner hold......

13 February, 2017 /

WOD:  15 min AMRAP  60 Double unders  30 Wall balls  15 deadlifts ...

07 February, 2017 /

WOD:  In pairs  0-5min  2x 400m runs ( 1 each)  5-15 min  AMRAP  10 boxjumps  20 sit ups  30 weighted lunges  15-30min  AMRAP  3 Mu’s  10 T2B  10 burpees  30-40min  AMRAP “fran”  21,15,9  Thrusters  Pull ups ...

04 February, 2017 /

WOD:  In pairs  22min AMRAP  22 wallballs 22 SDHP  22 box jumps 22 push press  22 rowing cals...

04 February, 2017 /

WOD:  10 min cap  4rounds  20 Power snatches (25/35kg)  50 Double unders  Then  5x200m sprints every 2min...

04 February, 2017 /

WOD: in pairs 100 DB snatches (35/45lb) 100 wall balls 100 V-ups 100 OHS (30/40kg)...

31 January, 2017 /

WOD: 3 Min AMRAP 15,12,9 Power cleans Burpees max Du’s in remaining time 1 min rest 3 Min AMRAP 12,9 ,6 Power cleans Burpees max Du’s in remaining time 1 min rest 3 Min AMRAP 9,6, 3 Power cleans Burpees max Du’s in remaining time......

31 January, 2017 /

WOD:  3 min work , 1 min rest complete:  120 wallballs  120 Double unders  60 T2B 60 DB snatches ...

27 January, 2017 /

WOD: every 4 min complete for 8 sets 400m run, 21 KB swings, 12 pull ups 400m run, 30 Abmat sit ups, 12 push ups...

27 January, 2017 /

WOD: every 3 min complete: for 9 sets 20 Box jumps, 15/20 cal on rower 20 KB swings, 20 T2B 20 Push ups, 20 wall balls  ...

27 January, 2017 /

WOD: 10min EMOM 10 OHS 5 muslce ups 12 min 1km row max rounds in remaining time 10 HSPU’s 20 Double unders      ...

27 January, 2017 /