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Jason
- Jul 26, 2020
- 1 min
Saturday 01.08.20
Fitness:
'In Pairs For time: *One person working at a time 3 Rounds: 800m Run 15 Chest to Bar Pull Ups 3 Rounds: 800m Row 15 Burpee Box Jump Overs 24/20 200m Sync Walking Lunge *The Whole workout is done with non working partner holding a band. If the band touches the ground complete 20 burpees each. **The lunge is done with each partner holding the band. Performance:
See Fitness Competition Club:
1. Rowing: If you got Thursday's Session 1 done then do: Session 3: 3 sets of a
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Jason
- Jul 26, 2020
- 1 min
Friday 31.07.20
(Fun Kit) FRIDAY:
Fitness:
AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (100/70kg) Post: 10 minutes to build to a heavy 10m Dog Sled Push
Performance:
See Fitness If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
149 views0 comments
Jason
- Jul 26, 2020
- 1 min
Thursday 30.07.20
Fitness:
Session 1: Row 3 min @ 5k PR pace -7 sec,
rest 30 sec Row 3 min @ 5k PR pace -7 sec,
rest 30 sec Row 3 min @ 5k PR pace -7 sec, rest 5 mins,
into 3 sets Row 6 min @ 5k PR pace -2 sec, rest 60 seconds If you want to do some extra work on in this cycle: Session 2: 6 sets Row 2:30 @ Z1 Row 2:30 @ Z2 Session 3: 3 sets of all the following Row 20 sec @ 100% Rest 1:10 Row 30 sec @ 95% Rest 1:30 Row 2 min @ 5k pace -2 sec Rest 3 min Performance: See Fitness
Gymnastics:
100 views0 comments
Jason
- Jul 26, 2020
- 1 min
Wednesday 29.07.20
Fitness:
2 Rounds for time: 5 Rounds of “Cindy” 800 Meter Run
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Squats
Performance:
2 Rounds for time: 4 Rounds of “Strict Mary” 800 Meter Run
1 Round of Mary
5 Strict Handstand Push Ups
10 Alternating Pistols
15 Pull Ups If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.
169 views0 comments
Jason
- Jul 26, 2020
- 1 min
Tuesday 28.07.20
Fitness
1. 10 minutes for quality: 10 alt KB Drags Challenging L-Hang or Tuck Hold 10 Kneeling Banded Chop 2. In teams of 3: 20 Min AMRAP 20 Kettlebell Swings 32/24kg 20/15 Calorie Ski Rest *Once the person in front of you is done, rotate movements.
Performance:
See Fitness If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group.
Log all workout results to Beyond the Whiteboard. Visit
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Jason
- Jul 26, 2020
- 1 min
Monday 27.07.20
Fitness:
1. Front Squat: 5 x 3 x 75%* *Follow each set with 3 box jumps 21-15-9: Toes to Bar Box Jumps 24/20" Directly Into… 9-15-21: Calorie Echo Bike Goblet Squat 32/24kg
Performance:
1. See Fitness 2. 21-15-9: Calorie Echo Bike Power Snatches (42.5/30kg) Directly Into… 9-15-21: Toes to Bar Overhead Squats (42.5/30kg) If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group.
Log all w
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Jason
- Jul 19, 2020
- 1 min
Monday 20.07.20
Fitness:
Skill: Strict Ring Muscle Up 2. AMRAP 18: 6 Floor Muscle Up 9 Push Presses (42.5/30kg) 15 Front Squats (42.5/30kg) 21 Box Jumps 24/20"
Performance:
Skill: Strict Ring Muscle Up 2. AMRAP 18: 6 Muscle Up 9 Push Presses (60/42.5kg) 15 Front Squats (60/42.5kg) 21 Box Jumps 24/20
Weightlifting: (Deload week). If you followed nearly all of the last cycle and missed testing something or felt you would like another crack at something, then do it today. This testing week is
120 views0 comments
Jason
- Jul 19, 2020
- 1 min
Sunday 27.07.20
Fitness:
Sprint Ergathalon 2000m Row 2000m Ski 4000m Bike
Performance:
See Fitness
Gymnastics:
Week 3 of Ring Series: Ring Muscle Up
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Open Gym 10am - 12pm: Please remember to sign in.
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Jason
- Jul 19, 2020
- 1 min
Saturday 25.07.20
Fitness:
As Many Girls in 30 minutes as possible:
In Pairs: 1 person working at a time Fran 21-15-9 Thrusters 42.5/30kg Pull Ups Jackie 1000m, Row 50 Thrusters 20/15kg 30 Pull Ups Karen 150 Wall Balls 9/6kg As many rounds of Cindy in the remaining time 5 Pull Ups 10 Push Ups 15 Squats" Performance:
See Fitness
Weightlifting:
(Deload week) 1. 5 Sets OTM: 40m Sandbag Carry + 5 Sandbag Squats *Keep it moderate, focus on staying tall and using your glutes for the walk. If you f
150 views0 comments
Jason
- Jul 19, 2020
- 1 min
Friday 24.07.20
(Fun Kit) FRIDAY:
Fitness:
2 Rounds for time: 5 Rope Climbs 50 Burpees 1 Mile Run
Performance:
Glen For Time: 30 Clean and Jerks (60/42.5kg) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Compare to 16/7/19 Mitch B 25.26 Liz B 28.03 Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
110 views0 comments
Jason
- Jul 19, 2020
- 1 min
Thursday 23.07.20
Fitness:
Week 9/12 Session 1: 3 sets: Row 3 min @ 5k PR pace -5 sec, rest 30 sec Then, rest 5 min, into 3 sets: Row 6 min @ 5k PR pace, rest 60 seconds If you want some extra rowing work, feel free to complete the workouts below... Session 2: 6 sets: Row 3 min @ HR Z1 Row 2 min @ HR Z3 Session 3: 3 sets of all the following Row 20 sec @ 100% rest 1:10 Row 30 sec @ 95% Rest 1:30 Row 2 min @ 5k pace Performance: See Fitness
Gymnastics:
Week 3 of Ring Series:
Ring Muscle Ups
(
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Jason
- Jul 19, 2020
- 1 min
Wednesday 22.07.20
Fitness:
On the 4:00 x 5 Rounds: 5 Devil Presses 10 Double Dumbbell Squats 15 Down Ups 20/15 Calorie Echo Bike Dumbbells: (22.5/15kg)
Performance:
On the 4:00 x 5 Rounds: 5 Devil Presses 10 Double Dumbbell Squats 15 Bar Facing Burpee 20/15 Calorie Echo Bike Dumbbells: (22.5/15kg)
Weightlifting:
(Deload week). 1. Zombie Squats: 2 sec pause at the bottom: 5 x 5 x 50% 2. Farmers Handle Suitcase Deadlift 5 x 5: Building for quality 3 Rounds for mobility: 20 Wall Hip Flow 10 Wei
154 views0 comments
Jason
- Jul 19, 2020
- 1 min
Tuesday 21.07.20
Fitness
150 Double Unders, 25 Toes to Bar 25 Push-Ups 120 Double Unders, 20 Toes to Bar 20 Push-ups 90 Double Unders, 15 Toes to Bar 15 Push-ups 60 Double Unders, 10 Toes to Bar 10 Push-ups 30 Double Unders, 5 Toes to Bar 5 Push-ups.
Performance:
150 Double Unders, 25 Toes to Bar 25 Strict Handstand Push-ups 120 Double Unders, 20 Toes to Bar 20 Strict Handstand Push-ups 90 Double Unders, 15 Toes to Bar 15 Strict Handstand Push-ups 60 Double Unders, 10 Toes to Bar 10 Strict
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Jason
- Jul 12, 2020
- 1 min
Sunday 19.07.20
Fitness:
1. 12 minutes of coaching practise work. 2. In Pairs: 20 Min AMRAP 10, 20, 30, 40, etc Calorie Echo Bike Passing Med Balls Sit Ups 12/9kg Wall Balls 12/9kg"
Performance:
See Fitness
Gymnastics:
Week 2 of Ring Series: Kipping Ring Dip & Ring Swing
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Open Gym 10am - 12pm: Please remember to sign in.
57 views0 comments
Jason
- Jul 12, 2020
- 1 min
Saturday 18.07.20
Fitness:
In Pairs: In 20 minutes 7 Rounds for time: 150m Run (together) 15 Kettlebell Swings 32/24kg 10 Bar Facing Burpees In the remaining time, max Ski Calories. Performance:
In Pairs: In 20 minutes 7 Rounds for time: 150m Run (together) 10 Power Clean and Jerks 60/40kg 10 Bar Facing Burpees In the remaining time build to a 1RM Power Clean. Is workout is scored both for time and by the total of each partner's best lift.
Weightlifting:
1. Push Jerk: Find your 1RM 2. Deadlif
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Jason
- Jul 12, 2020
- 1 min
Friday 17.07.20
(Fun Kit) FRIDAY:
Fitness:
1. 30 minutes to find a 1RM Deadlift. (If you are doing the Weightlifting class tomorrow do your 1RM Back Squat). 2. Max Echo Bike Calories in 5 minutes
Performance:
See Fitness
Weightlifting:
1. Back Squat: Find your 1RM. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
154 views0 comments
Jason
- Jul 12, 2020
- 1 min
Thursday 16.07.20
Fitness:
Aerobic Row Progressions: Week 8/12 Session 1: 3 sets: Row 4 min @ 5k PR pace -6 sec, rest 30 sec between Then, rest 5 min, into 3 sets: Row 4 min @ 5k PR pace -6 sec, rest sec between + 10 min easy cyclical cool down (walk, bike, row) If you want some extra rowing in your own time, you can do: Session 2: Row 10 min @ 5k PR pace Rest 5 min Row 10 min @ 5k PR pace Day 3: 10 sets Row 10 sec @ 100% (Z5) Row 20 sec @ 85% (Z3) Row 30 sec @ 50% (Z1) Then, rest 5 min, into
110 views0 comments
Jason
- Jul 12, 2020
- 1 min
Wednesday 15.07.20
Fitness:
[On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 KB Swings 32/24kg [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 KB Swings 32/24kg [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 KB Swings 32/24kg 20 Min time cap. If you complete the first 2 sections your score is the time for the third section. Otherwise, your score is total reps. Post: 10 minutes for quality:
10 Dead bugs 20 Split Stance Pallof Press (10 e side) 30 second Hanging Tuck
Performa
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Jason
- Jul 12, 2020
- 1 min
Tuesday 14.07.20
Fitness
1. 4 Rounds: Alt E 90 4 Lateral Step Ups (each side) 10 Seal Rows 2. 20 Min AMRAP: 400m Run 20 Single DB Box Step Overs 22.5/15kg 10 Push Ups
Performance:
1. See Fitness 2. 20 Min AMRAP: 400m Run 20 Single DB Box Step Overs 22.5/15kg 10 Strict Handstand Push Ups
Weightlifting:
1. Press: Find your 1RM Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
188 views0 comments
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