Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . CrossFit: A. For time: In Pairs: 400/300 Calorie Ski Every 3 minutes, perform (each) 10 Box Jumps (24/20") (step down) 10 Toes to Rings *30 min cap Flow: See CrossFit Log all workout results to Beyond the Whiteboard. Visit

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Fitness: In Pairs: 25 min AMRAP: Buy In: 120/90 Calorie Echo Bike (Change every 12/9 Cals) then AMRAP: 9 Deadlifts (80/55kg) 12 Pull Ups 18 Hand Release Push Ups *AMRAP can be broken up in any way. - 1 min rest - Max Bar H

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. 3 Rounds for quality (in 15 minutes) 3 Partner MedBall Seated Chest Throws - 30 sec rest - 6 Partner MedBall Lateral Throw (per side) - 30 sec rest - 6 Partner medball over and under pass (each direction) - 30 sec rest B. 10 min AMRAP: 2-4-6-8-10-etc Single Arm alt DB Hang Power Snatch Goblet alt Reverse Lunge Performance: A. See Fitness B. 10 min

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Conditioning:   A. Gymnastics Cycle Week 18: Accessories OT2M M1: 1 Pike Handstand Box Circle (e way) M2: 8-12 Half Kneeling Banded Lat Pulldowns (2111 tempo) M3: 1 min seated Pike Compression M4: 10 Landmine Rotations (e side) B. 16 min AMRAP: 20/15 Calorie Echo Bike 15 Burpees 20/15 Calorie Ski 15 Gorilla Rows (22.5/15kg) (each arm = 1) Skill & Strength : A. Se

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. Rowing Skill Pick Drill + 3 x 250m at 20spm B. 30 min AMRAP: P1: 400m Run P2: 500/400m Row *Both partners working at the same time. Switch when both the run and row are complete. 1 round = when both partners have completed each movements. Add total rowing distance for partial rounds. *If you can't run: 1000/900m Echo Top scores: 7 rounds Minimum targ

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Remembrance Day : Fitness: A. Weighted Pull Up: 6 min AMRAP: 4 Unbroken at 20% of your 1RM *If you don't have a Weighted Pull Up: OTM x 6: 1 tough chin over the bar into a slow lower. - 1 min rest - 7 min mark Max Unbroken Wide Grip Strict Pull Ups then, OTM from the 8 min mark: 5 sets of 50% of your max unbroken reps from the set before (unbroken) *If you don't h

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. alt every 90 seconds for 5 rounds M1: 4 Seated Box Jumps *Focus on a high and stable landing position M2: 8 Russian KB Swings *As heavy as form allows B. 3 Rounds for time: 90 Double Unders 30 sec Front Plank Hold 30 sec Plate Pinch Hold (15/10kg) 30 sec Forearm Plank Hold *15 min cap *Ideally do holds unbroken. *Modify DUs to 150 Heavy Rope Singles.

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . CrossFit: OTM x 24 minutes: M1: 45 sec Echo Bike for Calories M2: 16 Goblet Reverse Lunges M3: 8 Strict Pull Ups *Use a band if needed to get unbroken M4: 45 sec Wall Sit M5: 2 Turkish Get Ups (e side) M6: Rest *Record rep

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Fitness: In teams of 2: 5 Rounds for time 15 Sync Bar Facing Burpees 5 Rope Climbs 20 KB Swings (32/24kg) *30 min time cap Performance: In teams of 2: 5 Rounds for time 15 Sync Bar Facing Burpees 6 Rope Climbs 10-8-6-4-2 Ba

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. 2 Rounds for quality: 2 min on Peanut for Thoracic 1 min Couch stretch e side B. 35 min AMREP In Pairs: 100/70 Calorie Row 100/70 Calorie Echo Bike 100/70 Calorie Ski 80/55 Calorie Row 80/55 Calorie Echo Bike 80/55 Calorie Ski 60/45 Calorie Row 60/45 Calorie Echo Bike 60/45 Calorie Ski 40/30 Calorie R

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Conditioning:   A. Gymnastics Week 17: Lateral handstand walks, Single Arm Handstand Holds, Cartwheels, 1/4 Wall Facing and Freestanding Pirouette B. 20 min AMRAP: 30 sec Tuck Hang 25/20 Calorie Bike Erg 20/15 Calorie Ski 150m Run 10 x 5m Plate Push (20kg) Skill & Strength : A. See Conditioning B. 20 Min AMRAP: 1 Strict Legless Rope Climb (rope outside legs for t

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. "Strict Lynne" 5 Rounds: Max Rep 1x Bodyweight Bench Press Max Strict Pull Ups *Alt every 2 minutes **Bodyweight Bench Press is a challenging load for many. Modify to 3/4, 1/2 or 1/4 of Bodyweight. ***If you don't have strict pull ups complete a True Ring Row. Compare to 1/11/24 Lane S: 156 Nikki A: 77 B. Tabata Echo Bike Calories: 8 x 20 work / 10 r

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Remembrance Day : In the US they program Chad on Veterans Day, for Australia November the 11th is Remembrance Day. CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemmi

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   5 sets, alt OT2M; M1: 10 Belt Squats M2: 5 DB Seated Press B. 4 Rounds for reps: 40 seconds work / 20 seconds rest M1: Abmat Sit Ups M2: Russian KB Swings (32/24kg) M3: Calorie Ski Performance : A. Front Squat: 3 x 60%, 70%, 75%, 80%, 85%, 90%, 95% *If you haven't been following the WL each week, take 5% off each set. B. 4 Rounds for reps: 40 seconds w

Congratulations to those people who attended 20 or more classes this month. You have made a strong commitment to your health and fitness! 20 Club: Chloe A Erika M Geoff D Grace B Jess H Justine H Paul M 25+ Club: Sophie H Tobey R Will M

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . CrossFit: A. OTM x 12 min: M1: 15-30 sec Hollow Body Hold M2: 15-30 sec Up Down Swimmers M3: 6-8 Half Kneeling Banded Pallof Press (e side) B. 20 min AMRAP: 50m

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Fitness: 12 min AMRAP: Buy In: 600m Run (together) 12/10 Cal Ski 14 Box Jump overs (24/20") 18 Med Ball Sit ups (20/14lbs) *alternate partner on each movement. Im

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. 0 - 8 min: Weighted Pull Ups: 20 reps for time in sets of 2-3 reps at 50% of your 1RM Weighted Pull Up 8 - 16 min: E. Strict Pull Ups: Do 200% of your max Unbroken for time. B. OTM x 16 mins: (4 rounds) M1: 18/14 Calorie Row M2: 60 Heavy Rop

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. Gymnastics Week 16: Floor Series 4/4: Dynamic Hand Balancing: Handstand Walking B. 20 Min AMRAP: 6 Wall Walks 24/18 Ski Erg Calories 12 Burpees 24/18 Bike Erg Calories Performance : A. See conditioning. B. 0 - 10 min: 10 Min AMREP: 1m Unbrok

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. Deadlift: 3 OTM x 5 sets *Build to a tough on the 5th - Rest 3 mins - 6 OTM x 5 sets *Take 30% of your last set of 3 B. For total Calories: 0 min: 40 sec Max Calorie Ski 2 min: 40 sec Max Calorie Echo Bike 4 min: 30 sec Max Calorie Ski 6 min: