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Jason
- Oct 30, 2017
- 1 min
Tuesday 31.10.17
CrossFit Claremont doing the Spartan Race!
We are getting a team together for the upcoming Spartan Race on the 25th of November. There will be no CrossFit classes that day as all the coaches will be doing the event. We would love as many CFC Crew there as possible.
Registration Details:
1. Perth Race - here
2. Select the Super Race and then select the Super Open rego
3. When you get to the Open choose to join a team and type in CFC and 'CFC Super Size' should come up
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Jason
- Oct 29, 2017
- 1 min
Monday 30.10.17
A.
Power Snatch - 15 Min to Establish a Heavy Single
B.
Isabel:
30 Power Snatches 60/42.5kg or 82.5/60kg
*Go the heavier option if you have a sub 3 Isabel.
Sweat:
In Pairs: 2 Rounds
In 4 Minutes: Forward Sled Drag 70/50kg Max Metres
1 minute rest
In 4 Minutes: Kettlebell Swings 32/20kg Max Reps
1 minute rest
In 4 Minutes Max Row Calories
1 minute rest
*One person must be holding a 25/45kg Sandbag for the entire workout. Dropping = 20 burpee penalty.
Post re
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Jason
- Oct 27, 2017
- 1 min
Saturday 28.10.17
*We are trailing Open Gym on Sunday's from 10am - 12pm. Starting this Sunday.
In teams of 3:
100 Calorie Bike
100 Box Jump Overs 24/20"
100 Thrusters 42.5/30kg
100 Chest to Bar Pull Ups
100 Thrusters 42.5/30kg
100 Box Jump Overs 24/20"
100 Calorie Bike
Post results to Beyond the Whiteboard. Join here.
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Jason
- Oct 24, 2017
- 1 min
Wednesday 25.10.17
A.
4x14 Unbroken Chest to Bar Pull Ups E2MOM
B.
AMRAP 3
21 OHS 42.5/30kg
21 Burpee Over Rower
Max Calorie Row
Rest 3:00
AMRAP 3
18 OHS 50/25kg
18 Burpee Over Rower
Max Calorie Row
Rest 3:00
AMRAP 3
15 OHS 60/42.5kg
15 Burpee Over Rower
Max Calorie Row
Rest 3:00
AMRAP 3
12 OHS 70/50kg
12 Burpee Over the Rower
Max Calorie Row
Post results to Beyond the Whiteboard. Join here.
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Jason
- Oct 23, 2017
- 1 min
Tuesday 24.10.17
We apologise but Wednesday's CrossFit Kid's class will be canceled due to Jason having to attend a funeral. The class will not be charged to your account. We apologise for any inconvenience.
A.
12 Minutes to Find a 5RM Deadlift
B.
EMOMx12
M1: 10 Deadlifts 100/70kg
M2: 15 Weighted Sit Ups 12/9kg
M3: Max Calorie Bike
Post results to Beyond the Whiteboard.
120 views0 comments
Jason
- Oct 22, 2017
- 1 min
Monday 23.10.17
We apologise but Wednesday's CrossFit Kid's class will be canceled due to Jason having to attend a funeral. The class will not be charged to your account. We apologise for any inconvenience.
A.
Ring Muscle Ups: 3 Rounds
40% of Max Unbroken Muscle Ups
30% of Max Unbroken Muscle Ups
20% of Max Unbroken Muscle Ups
Rest as little as possible between sets and 2 minutes between rounds. Sets must be unbroken.
*If you don't have Pull Ups scale to - 2 Eccentric Pull Ups EMOM
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Jason
- Oct 17, 2017
- 1 min
Wednesday 18.10.17
A.
E2MOMx5 12 Unbroken Chest to Bar Pull Ups
B.
15 Min AMRAP
15 Toes to Bar
12 Kettlebell Reverse Lunges 20/12kg
9 Dumbbell Clean and Jerks 22.5/15kg
Sweat:
In teams of 3: 1 person working at time
3 Rounds: 3 minutes per movement
1. Prowler Push (bodyweight) 10m Shuttles
2. Dumbbell Burpee 22.5/15kg
3. Calorie Row
Post results to Beyond the Whiteboard. Join here.
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Jason
- Oct 15, 2017
- 1 min
Monday 16.10.18
A.
Ring Muscle Ups: 3 Rounds
35% of Max Unbroken Muscle Ups
25% of Max Unbroken Muscle Ups
15% of Max Unbroken Muscle Ups
Rest as little as possible between sets and 2 minutes between rounds. 12 Minute Cap
*If you don't have Pull Ups scale to - 1 Eccentric Pull EMOM.
**If you have Pull Ups but not a Muscle Up Scale to -2 False Grip Strict Chest to Ring Pull Ups and 2 Bottom Up Ring Dips alternating EMOM.
B.
3 Rounds for time:
30 Hang Power Cleans 52.5/35kg
30 Wall
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Jason
- Oct 13, 2017
- 1 min
Saturday 14.10.17
Our CrossFit Kids program starts Monday. Email us to register or get more info.
In Pairs: 25 Min AMRAP
1 Legless Rope Climb (each)
200m Farmers Carry 32/20kg
30 Lateral Burpees
40 F.Rack Lunge 42.5/30kg
800m Run (one at a time)
1000m Bike
Post results to Beyond the Whiteboard.
22 views0 comments
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