Fitness: For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Ball Shots (9/6kg) 50 Burpees 50 Double-Unders Compare to 13/6/19 Jason 19.04 Kim H 21.20 Performance: See Fitness Gymnastics: Cycle Re-Test 1. 5 Minutes Max Muscle Ups or Strict Pull Ups 2. 5 Minutes Max Strict Handstand Push Ups or Push Ups 3. 5 Minutes Max Toes to Bar 4. 10 Minutes

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

(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.

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:

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.

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

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

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

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.

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

(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.

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 (

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

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

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.

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

(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.

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

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

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.