Today is our SwimWod at Bold Park Aquatic. The session starts at 11.30am. This is the final session of the series so get down there :) Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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: In pairs for time: 30 Devils Press 400m Run 40 DB Burpees 400m Run 50 DB Thrusters 400m Run 60 Double DB alt Hanging Lunges 400m Run 70 alt DB Snatch 400m Run Dumbbell/s: (22.5/15kg) **Both partners run together Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au

Fitness: Bike Erg or Echo Bike 20,000m Time Trial. (First in best dressed for bikes) Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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: In Pairs for time: 50 Seated Press 50/35kg 100 Deadlifts 50/35kg 100 Hang Power Cleans 50/35kg 100 Front Rack Lunges 50/35kg 100 Back Squats 50/35kg 50 Deck Press 50/35kg *If the barbell touches the ground both partners complete a 1k Run. 30 min time cap. Compare to 20/9/17 Liz / Lingee: 27 Sean S / Paul: 25.22 Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish

Fitness: 1. 4 Sets OT2M 15 Single Arm DB Supported Row *Try and use the same weight you used for the sets of 12's last week. 2. 4 Rounds for time: New round every 6 minutes 0 min: 300m Run 3 min: 300/250m Row Performance: See Fitness Strength: 1. 5 Rounds: alt E 2 minutes A. 12 Kettlebell Front Rack alt Deficit Reverse Lunge (25kg plate) B. 8 Dumbbell Bench Press C. 4 Weighted Pull Ups *Aim to add a little load to last week. 2. 3 Giant Sets: 5 Double KB Snatch 10 Double KB Fr

Fitness: 1. Build to a heavy 20m Farmers Carry in 15 minutes Compare to 24/9/19 Kim H: 120kg Jason W: 200kg 2. In Pairs: 20 Min AMRAP One person working at a time 100m Farmers Carry (2 x 32/20kg KB) 20 Kettlebell Swings (32/20kg) 100m Backwards Sled Drag (60/40kg) 20 Kettlebell Swings (32/20kg) 100m Torque Sled Push (75/50kg G1) 20 Kettlebell Swings (32/20kg) Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC

No classes today. Enjoy the day with friends and family. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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.

Today is our SwimWod at Bold Park Aquatic. The session starts at 11.30am. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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.

We are closed for the Queens Birthday Public Holiday on Monday. Fitness: 'In teams of 2: 3 x 10 Min AMRAPs 2 minutes between A. 20/15 Calorie Bike Erg 20 Plate Clean & Jerk (20/15kg) B. 20/15 Calorie Ski 200m Run (100m each) C. 20 Kettlebell Swings (24/16kg) 20 Goblet Squats (24/16kg) Performance: In teams of 2: 3 x 10 Min AMRAPs 2 minutes between A. 20/15 Calorie Bike Erg 20 DB Clean & Jerk (22.5/15kg) B. 20/15 Calorie Ski 200m Run (100m each) C. 20 Kettlebell Swings (32/20k

We are closed for the Queens Birthday Public Holiday on Monday. Fitness: 40 Min AMRAP: In teams of 3: One person working at a time: 300m Backwards Sled Drag (60/40kg on) 90/60 Calorie Echo Bike 300m Torque Sled Push (75/50kg/ R1) 90/60 Calorie Echo Bike 300m Sandbag Carry (65/45kg) Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Compe

We are closed for the Queens Birthday Public Holiday on Monday. Fitness: 10 x 200m, every 3 minutes. *There are short intervals with longer rests designed to hit higher speeds. If you haven't sprinted in a while - hold back a bit. Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclarem

Fitness: 1. 4 Rounds OT2M: 12 Single Arm DB Supported Row superset with 10 Cossack Squats 2. In Pairs: 20 Rounds for time: 10 DB Front Squats 22.5/15kg 20/15 Calorie Row *Alt partner after each round. **35 min cap Compare to 18/8/19 Mitch B/Cooper: 24.07 Kim H/ Siobhane: 29.05 Performance: See Fitness Strength: 1. 5 Rounds: alt E 2 minutes A. 12 Kettlebell Front Rack alt Deficit Reverse Lunge (25kg plate) B. 8 Dumbbell Bench Press C. 4 Weighted Pull Ups 2. 5 Min AMRAP Double

Fitness: 1. 5 Rounds OT2M: 10 Lateral Single Leg Landmine Deadlifts 20 Hollow Rocks 2. alt OT10M 400m Wheelbarrow Push (40/30kg on) 200m Torque Sled Push (4/3) Your score is each individual time and all times combined. With 10 minutes between these are both all out max efforts. Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competito

Fitness: 1. 4 Rounds alt E 90 seconds 10 alt Pistols ≈ 80% Max Push Up Set *Aim to get a few more than last week 2. 20 Min AMRAP: 50 Alt Step Ups 40/32 Calorie Row 30 Push Ups 20 Box Jumps 100m Bear Crawl Compare to 16/9/21 Pete D: 2 + 38 Cal Jen H: 2 Rounds Performance: 1. 4 Rounds alt E 90 seconds 10 alt Pistols ≈ 80% Max Pike HSPU Set *Aim to get a few more than last week 2. 20 Min AMRAP: 50 Alt Step Ups 40/32 Calorie Row 30 Push Ups 20 Box Jumps 3 x 10m Handstand Walk Com

When, how and why did you get started with us? Late 2018 - I was curious about where Mitch spent hours upon hours each night. I ended up joining the gym myself and haven’t looked back since (still not sure where Mitch goes every night for hours though?) What would be your dream workout? A workout for time with some rowing, power cleans and double unders. What workout would you want to avoid? Rope climbs and any running over 150 metres. That’s a firm no from me! Favourite Cros

Today is our SwimWod at Bold Park Aquatic. The session starts at 11.30am. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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: In Pairs 3 x 10 Min AMRAPs, 2 min rest between 1. 30/24 Calorie Bike 20 KB Snatch 32/20kg 2. 30/24 Calorie Row 20 Burpees 3. 30/24 Calorie Ski 200m Wheelbarrow 40/30kg Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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 ca

Fitness: 1. For time: 450m Walking Lunge Compare to 27/4/21 Thierry Z: 10:00 Greta: 11.25 2. 4 x 1 min Weighted Plank Hold Performance: 1. For time: 450m Overhead Walking Lunge 10/5kg Compare to 27/4/21 Fergus K: 12.20 Chloe H: 16:00 2. See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.c

Fitness: In teams of 2 or 3: 1001/801 Calorie Echo Bike Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. 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: Run: 2 Rounds of (1 Round) = 5 sets of 90 sec easy 30 sec fast 60-sec moderate 3 minutes rest after a complete round. *The changes in paces should be distinct. Easy = something you could sustain for 60+ minutes. You should be recovering from your other efforts significantly at this pace. Fast = your maximum speed possible for 30 seconds to have enough in the tank to hold your moderate pace, not sustainable past this 30 seconds. Moderate: A pace you would generally ho