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Jason
- Aug 30, 2020
- 1 min
Saturday 05.09.20
Today is the Key Party starting at 7.30! There are no classes on today.
In the evening at 7pm is the Quiz Night!! 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 or you can follow on our Beyond the Whiteboard track.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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Jason
- Aug 30, 2020
- 1 min
Friday 04.09.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness:
1. 15 minutes of practice. Get a coach to take a look over you practice something at a low intensity. 2. 3 Rounds, each for time: Each round starts every 6 minutes 23/18 Calorie Ski 23 BW Box Step Overs 23/18 Calorie Echo Bike
Performance:
See Fitness If you wish to view our Weightlifting and/or Competitors programming con
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Jason
- Aug 30, 2020
- 1 min
Thursday 03.09.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness: 3 x AMRAP 5:00, resting 5:00 between: 50/35 Calorie Row “Buy in”, into AMRAP: 30 Double-Unders, 20 Goblet Squats (20/16kg) 40/30 Calorie Row “Buy in”, into AMRAP: 30 Double-Unders, 15 Goblet Squats (24/20kg) 30/25 Calorie Row “Buy in”, into AMRAP: 30 Double-Unders, 10 Goblet Squats (32/24kg) Performance: 3 x AMRAP 5:00, resti
203 views0 comments
Jason
- Aug 30, 2020
- 1 min
Wednesday 02.09.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness:
AMRAP 20: 10 Power Snatches (52.5/37.5kg) 20/15 Calorie Echo Bike 30 Toes to Bar 40 Single Arm Dumbbell Hang CJ (22.5/15kg) (20 each side)
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 or you can follo
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Jason
- Aug 30, 2020
- 1 min
Tuesday 01.09.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Teams are being drawn out on Wednesday, so make sure your entries are in by Tuesday at the latest!
Fitness
1. Press Cycle Week 2/6: A. 0 - 10 Min: Build to a 4RM Press (90% is a good target) B. Push Ups: 12 min: 20% unbroken 14 min: 10% unbroken 16 min: Max Unbroken. *If you don't have a full Push Up yet, complete 3 x 5 second slow e
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Jason
- Aug 30, 2020
- 1 min
Monday 31.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Teams are being drawn out on Wednesday, so make sure your entries are in by Tuesday at the latest!
Fitness:
1. Split Squat 10-8-6-4 2. AMRAP 12: 7 Front Squats (60/42.5kg) 7 Lateral Burpees over Bar 7 Strict Pull Ups 21 Sit Ups
Performance:
1. Split Squat 10-8-6-4 2. AMRAP 12: 7 Bar Muscle-Ups 7 Lateral Burpees over Bar 7 Clusters (
143 views0 comments
Jason
- Aug 23, 2020
- 1 min
Sunday 30.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness: 8 Rounds: 3 min work, 1 min rest between: 15/12 Calorie Ski 15/12 Calorie Echo Bike Max Calorie Row in the remaining time *Score is total Cals.
Performance:
See Fitness
Gymnastics:
Toes to Bar and straight arm pulling.
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymn
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Jason
- Aug 23, 2020
- 1 min
Saturday 29.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
*Today's Weightlifting class will go for 2 hours. If you need to leave early no problem.
Fitness: In Pairs: 24 Min AMRAP OT4M, (including 0) both partners run 300m 21 Lateral Burpees 15 Hang Power Cleans 60/40kg 9 Thruster 60/40kg 3 Rope Climbs *After each run, continue from where you left off. Performance:
In Pairs: 24 Min AMRAP OT4
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Jason
- Aug 23, 2020
- 1 min
Friday 28.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness:
1. OTMx10 3 Weighted Pull Ups 2. 11.2 15 Min AMRAP 9 Deadlifts 70/47.5kg 12 Hand Release Push Ups 15 Box Jumps 24/20"
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 or you can follow on our Beyond the
175 views0 comments
Jason
- Aug 23, 2020
- 1 min
Thursday 27.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness: 1. For time: 100m Forward Sled Drag with 110% bodyweight loaded on the sled. 2. 15 Min AMRAP 25/20 Calorie Row 50 Double Unders 25/20 Calorie Echo Bike 50 Double Unders 25/20 Calorie Ski Performance: See Fitness
Gymnastics:
Toes to Bar and straight arm pulling.
(Check out our Gymnastics schedule here: https://www.crossfitcl
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Jason
- Aug 23, 2020
- 1 min
Wednesday 26.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness:
6 Rounds: 500m Echo Bike 21 Wallballs (9/6kg) 15 Kettlebell Swings (24/16kg) 9 Pull-Ups
Performance:
6 Rounds: 27 Calorie Row 21 Wallballs (12/9kg) 15 Kettlebell Swings (32/20kg) 9 Chest to Bar Pull-Ups If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be adde
171 views0 comments
Jason
- Aug 23, 2020
- 1 min
Tuesday 25.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness
1. Press Cycle Week 1/6: A. Find your 1RM Press B. Find your Max Unbroken Push Ups 2. Mile Run Program Week 1/6 1 Mile Time Trial. *If you are unable to run with confidence or intensity then you can do a 2k Row Time Trial. Make sure you choose an option you can repeat for the 6 weeks.
Performance:
1. Press Cycle Week 1/6: A.
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Jason
- Aug 22, 2020
- 1 min
Monday 24.08.20
*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details:
Fitness:
1. Front Squat: 15 minutes to Find a 1RM 2. 12 Min AMRAP: 10 Alt Hanging KB Step Ups (16/12kg) 10 Toes to Bar 20/15 Calorie Row
Performance:
1. See Fitness 2. 12 Min AMRAP: 10 Alt Hanging DB Step Ups (22.5/15kg) 10 Unbroken Toes to Bar 20/15 Calorie Echo Bike If you wish to view our Weightlifting and/or Competitors programmi
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Jason
- Aug 17, 2020
- 2 min
CFC In House Comp: Key Party #3 - "Ménage à trois" / Quiz Night / Goodbye Fin
On Saturday the 5th of September we will be hosting a doubleheader in event madness!! In the AM there will be the third installment of our Key Party In-House social competition: “CFC Key Party - Ménage à trois”. The Key Party is a social pairs competition where the primary focus is having fun, while also challenging yourself. The format is what makes it exciting. Firstly, you choose your category either RX or adjusted Male & Female. RX is for people who do most workouts witho
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Jason
- Aug 16, 2020
- 1 min
Sunday 23.08.20
Fitness: 4 Rounds: 1 Min Max Alt Hang DB Hang Clean and Jerk 22.5/15kg 1 Min Rest 1 Min Max Strict Sit Ups 1 Min Rest 1 Min Max Calorie Row 1 Min Rest"
Performance:
See Fitness
Gymnastics:
Bar Pull Overs + Strict Pull Ups
(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. If you wish to view our Weightlifting and/or Competitors programming contact us at in
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Jason
- Aug 16, 2020
- 1 min
Saturday 22.08.20
Fitness: 'In Pairs: 30 Min AMRAP 400m Run 40 Sync Bar Facing Burpees 400m Ski 40 Goblet Lunges 32/20kg 40 Hanging Wall Balls *Partner must be hanging from the bar before the other partner can pick up the ball. 400m Ski 40 Kettlebell Swings 32/20kg 400m Run (yes there is a 400m run at the start and end of the AMRAP). Performance:
In Pairs: 30 Min AMRAP 400m Run 40 Sync Bar Facing Burpees 400m Ski 40 Power Cleans 60/40kg 40 Hanging Wall Balls *Partner must be hanging from the b
150 views0 comments
Jason
- Aug 16, 2020
- 1 min
Friday 21.08.20
(Fun Kit) FRIDAY:
Fitness:
1. Deadlift: Build to a Heavy Triple in 15 minutes 2. 15 Min AMRAP: 12 Lateral Burpees 9 Deadlifts 80/60kg 6 Strict Chin Ups
Performance:
'1. Power Snatch: Hang Power Snatch + Power Snatch:
Build to a Heavy in 15 minutes. You can dump the Hang Power Snatch. 2. 15 Min AMRAP: 12 Lateral Burpees 9 Power Snatch 50/35kg 6 Muscle Ups If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be
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Jason
- Aug 16, 2020
- 1 min
Thursday 20.08.20
Fitness: 1. 3 Rounds OTM for Quality 10 second Back Scale (each side) 5 Bridge Ups 10 Single Arm KB Overhead Squats (5 per side) 2. "Cement Mixer" 7 rounds, each round for time, of: Run, 400 m 12 Toes-to-bars Go every 3 minutes. Compare to 14/1/20 Chris B 11.17 Kat B 13.28 Performance: See Fitness
Gymnastics:
Bar Pull Overs and Strict Pull Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) If you wish t
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Jason
- Aug 16, 2020
- 1 min
Tuesday 18.08.20
Fitness
1. 3 Rounds: :30s for Max Banded Good Mornings :15s Rest :30s Max Banded Pull-Aparts :15s Rest :30s Max Hollow Rocks :15s Rest 2. 3 Rounds for time: 250m rest 1 min 500m rest 2 min 750m rest 3 min *You can Ski, Row or Bike Erg - first in best dressed for preference of equipment. Bike Erg double the meters.
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 privat
121 views0 comments
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