Fitness: "Three15" In teams of 3: 15 minutes Bike Erg 15 minutes Row 15 minutes Ski Erg 15 minutes per piece of equipment in any order. Score is total meters. Performance: See Fitness Gymnastics: Ring Series Week 2: Ring Swings and Kipping Ring Dips (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

Fitness: In Pairs: 25 Min AMRAP: 100 Wall Balls 9/6kg 80 Calorie Echo Bike 60 Sync Hang DB Snatch (22.5/15kg) 40 Pull-Ups 200m Farmers Carry (22.5/15kg) Performance: See Fitness Competition Club: 1. "2007 Reload" 1500m Row into 5 Rounds: 10 Bar Muscle Ups 7 Shoulder to Overhead (105/65kg) 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 Whiteboa

Fitness: 1. Coached skill work or practice. Spend a little time practicing something at a low intensity or getting strength work in 2. "Christine" 3 Rounds for time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20" both) Compare to 25/6/19 Sean Sw: 8.34 Liz B: 10.23 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 W

Fitness: 20 Min AMRAP: 1 Rope Climb 400m Run Max unbroken Push Ups Performance: "Moore" 20 Min AMRAP 1 Rope Climb 400m Run Max unbroken Strict Handstand Push Ups Gymnastics: Start of the Ring Series: Ring Swing and Kipping Ring Dips (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added t

Fitness: 1. Front Squat: 15 minutes to build to a heavy 2 rep. 2. For time: 50 Barbell Back Rack Step Ups: (30/20kg) (24/20") 50 Front Rack alt Lunge (30/20kg) 50 Calorie Row Performance: See Fitness Sweat: Warm Up: Row technique. Male: 50, 40, 30, 20, 10 Female: 45, 35, 25, 15, 5 Echo Bike Row Calories Ski Calories 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 foll

Fitness '3 rounds x 5:00 on / 5:00 off: 100 DU Buy-In, followed by AMRAP: Rd 1 – 12 Deadlifts (60/40kg), 4 Burpee Box Jump Over Rd 2 – 8 Deadlifts (70/50kg), 4 Burpee Box Jump Over Rd 3 – 4 Deadlifts (80/55kg), 4 Burpee Box Jump Over Performance: "Power Outage" 3 rounds x 5:00 on / 5:00 off: 100 DU Buy-In, followed by AMRAP: Rd 1 – 12 Power Cleans (60/40kg), 4 Burpee Box Jump Over Rd 2 – 8 Power Cleans (70/50kg), 4 Burpee Box Jump Over Rd 3 – 4 Power Cleans (80/55kg), 4 Burp

Fitness: 1. Freestanding Handstand Practise 2. 15 Min AMRAP: 3 Wall Walks 6 Strict Pull-Ups 9m Prowler Push & Pull 120/90kg 12 Toes through Rings 15/12 Calorie Ski Performance: 1. Freestanding Handstand Practise 2. 15 Min AMRAP: 3 Strict Muscle Ups 6 Strict Toes through rings 9m Prowler Push & Pull 120/90kg 12 Strict Handstand Push Ups 15/12 Calorie Ski Sweat: 8 Rounds every 4 minutes 0 min: 12/9 Calorie Echo Bike 2 min: 12x 10m shuttles If you wish to view our Weightliftin

Fitness: 1. Weighted True Ring Row 5x10 *Find a standard that allows you to get 10 reps For time: 100 Double Unders 50 AbMat Sit-ups 200m Run 80 Double Unders 40 AbMat Sit-ups 200m Run 60 Double Unders 30 AbMat Sit-ups 200m Run 40 Double Unders 20 AbMat Sit-ups 200m Run 20 Double Unders 10 AbMat Sit-ups 200m Run Compare to 20/10/19 Wacey B: 12.30 Liz B: 12.36 Performance: See Fitness. Gymnastics: Skin the Cat and Front Lever (Check out our Gymnastics schedule here: https:/

Fitness: 1. Front Squat 5x5 [OT2M] Immediately after each set do 10 DB Deck Press Compare to 18/10/19 Adam L: 3725kg Siobhane B: 2075kg 2. Aerobic Row [OT4M] 5x500m Row *Score is total time Compare to 18/10/19 Adam L: 8.14 Claire D: 10.15 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 Whiteboard track. Log all work

Fitness: 20 Min AMRAP In Pairs - You Go I Go 3, 6, 9, 12, etc Calorie Ski Box Jumps (step down) 24/20" Kettlebell Swing 24/16kg Compare to 19/10/19 Chris L & Paige: 408 reps: (27s + 3). Performance: See Fitness Competition Club: Deload week, there is no Comp Club class this week. 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.

Fitness: 1. OTMx10: 3 Weighted Pull Ups Compare to 17/10/20 Cooper L: 631.5kg Siobhane B: 120kg 2. 5 Rounds: (15 Min Cap) 200m Run 10 Box Step Overs (BW) 10 Chest to Bar Pull Ups Compare to 17/10/19 Cooper L: 7.43 Kim H: 10.58 Performance: See Fitness Gymnastics: Start of the Ring Series: Skin the Cat and Front Lever (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) If you wish to view our Weightlifting an

Fitness: *Obviously we have different Airbikes now, so that may affect your score. 0 Min: (15 Min Cap) 5 Rounds for time: 15/12 Calorie Bike 12 Dumbbell Push Press 9 Deadlifts 100/70kg Compare to 16/10/19 Adam C: 9.32 Siobhane: 13.36 20 Min: (3 Min Cap) For time: 3 Minute Cap 20m Double DB (Front Rack) Walking Lunge 22.5/15kg 25/20 Calorie Bike Compare to 16/10/19 Mitch Bell: 1.09 Kim H: 2.25 Performance: 0 Min: (15 Min Cap) 5 Rounds for time: 15/12 Calorie Bike 12 Strict Ha

Fitness AMRAP 20: 100 Double Unders 50 Goblet Squats 20/16kg 40 Calorie Row 30 Russian KB Swings 20/16kg 20 Toes to Bar 10 Chest to Bar Pull Ups Compare to 15/10/19 Pete D: 1 Rd + 30 Russian Bobbie M: 1 Rd + 7 Row Cals Performance: AMRAP 20: 100 Double Unders 50 Wallballs (9/6kg) 40 Calorie Row 30 Alternating Dumbbell Power Snatches 22.5/15kg 20 Toes to Bar 10 Bar Muscle-ups Compare to 15/10/19 Cooper L: 1 Rd + 7 Bar Muscle Ups Kim H: 1 + 40 Row Cals If you wish to view our

This week we will be doing a repeat week from this time last year. The beyond the whiteboard workouts are repeated so pre-workout check for your old scores and times on there. Fitness: "Open 20.1" 10 Rounds: 8 Ground to Overhead (43/29kg) 10 Bar-Facing Burpees *15:00 Time Cap Compare to 14/10/19 Sean Sw: 11.46 Kim H: 14.21 Performance: See Fitness Sweat: Half Mikko: 5 Rounds for reps 1 Min Calorie Airbike 1 Minute Calorie Row 1 Minute Calorie Ski 1 Minute Rest *Start 2 belo

Fitness: 1. In 12 minutes: Build to a heavy 20m Sled Pull Push (10m Push, 10m Pull, any stopping counts as a broken set). 2. 12 Min AMRAP: 10 Burpees 25 Double Unders Compare to 30/8/19 Chris B: 13 + 10 Burpees Kat B: 13 + 2 Burpee Performance: See Fitness. Gymnastics: Handstand Walk (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 ou

Fitness: 30 Min AMRAP: In Pairs 10, 20, 30, 40, etc Calorie Row Kettlebell Swings 24/16kg Ring Touch 8/7ft Performance: See Fitness Competition Club: 50 Min AMRAP: 3/2.7k Row 100 Kettlebell Swings 24/16kg 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/signu

Fitness: 1. Build to a heavy 5 Hang DB Snatch on each arm. 2. 20 Min AMRAP: 5, 10, 15, 20, etc Hang DB Snatch (22.5/15kg) Box Jump Overs (24″/20″) Pull Ups Calorie Bike Performance: 1. See Fitness 2. 20 Min AMRAP: 5, 10, 15, 20, etc Power Snatches (50/35kg) Box Jump Overs (24″/20″) Chest to Bar Pull Ups Calorie Bike 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 fo

Fitness: 1. Accessory Warm Up OTM x 12 10 Dead Bug Floor Angels 15 sec L Hold on Rings 20 Banded Hamstring Curl 2. 10-8-6-4-2 Bench Press OT3M *10 Hip Extensions after each set 3. In teams of 3: 7 Min AMREP: 20 Burpees Max Ski Calories in the remaining time *All team members must complete the burpees before the ski starts. Performance: See Fitness Gymnastics: Handstand Walk (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/

Fitness: 1. OTMx10: 1 Strict Tempo Pull Up 3-second hang, fast up, 3 seconds chin over, '3 seconds down. 2. 3 Rounds: 800m Run 20 Toes to Bar 10 Front Squats (82.5/60kg) Performance: See Fitness Sweat: 30 Min OTM: M1: 10m Dog Sled Push & Pull: 100/60kg M2: 15/12 Cal Bike Erg M3: 15 Up Downs M4: 15/12 Cal Row M5: 15 Kettlebell Swings 24/16kg M6: 150m Run If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be adde

Fitness 1. Clean Pull: Build to a heavy double, in 10 minutes, then 2s x 3r x 90% of that OT2M. 2. For time: 30 Deadlifts (100/70kg) 50 Bar Facing Burpees 1000m Row Performance: 1. See Fitness 2. For time: 1000m Row 30 Deadlifts (100/70kg) 50 Bar Facing Burpees 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