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. 3 Rounds: 8-12 Top Down alt DB Rows (e side) 12-15 SL Bent Knee Heel Raises (hands on wall) 1 min lateral banded walk (alternate) B. "Bonnie and Ride" In teams of 2 5 total sets for Max Cals: 2 min AMRAP P1 - Row while P2 - Echo Bike Rest 30 sec 2 min AMRAP P1 - Echo Bike while P2 Row R

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 30 minutes: In Pairs for time: One person working at a time 100 2x DB Deadlifts 100 Toes to Rings 75 DB Front Squats 75 Box Jumps (30/24") 50 DB Hang Power Cleans 50 Strict Pull Ups 25 DB Thrusters 25 Wall Walks DBs: (22.5/15kg) - 1 min rest - Max Machines Cals of choice in the remaining

CrossFit Claremont Mobility Resource Fitness: A. In 15 minutes 3 rounds for quality: 20 sec Assissted Bottom of Pistol Hold w Leg Raise (e side) 15 sec Single Arm Plank Hold (e side) 5 Med Ball Hip Airplanes (e side) B. 3 x 6 min AMRAPs, 2 minutes between 100 Double Unders (2 min cap) 20 DB Hang Clean & Jerk (22.5/15kg) Max Calorie Row in the remaining time Open/Quarter Final: A. See Fitness B. 3 x 5 min AMRAPs, 2 minutes between 100 Double Unders (2 min cap) 20 DB Hang Clean

CrossFit Claremont Mobility Resource We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here. Conditioning: A. Week 5 – Bar Series 5/5: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up B. 20 Min AMRAP: 5 Strict Chest to Bar Pull Ups 10 Burpees 20/15 Echo Bike Calories 30/23 Calorie Row - 1 min rest - Skill & Strength: A. See Conditioning B. 10 min OTM 1 Unbrok

CrossFit Claremont Mobility Resource Fitness: A. Every 2:30 for 4 sets (10 minutes) 10 Back Squats B. Every 2 mins x 6 sets: 1:15 work / 45 sec rest M1: Max 1xDB Box Step Over (20") M2: Max Wall Balls (20/14lbs) M3: Max Ski Cal DB: (22.5/15kg) Open/Quarter Final: A. Every 2:30 for 4 sets (10 minutes) 5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Shoulder to Overhead B. Every 2 mins x 6 sets: 1:15 work / 45 sec rest M1: 10 2xDB Box Step Over (20") into max Devil Press

CrossFit Claremont Mobility Resource The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until then. Fitness: A. DB Z Press: 5 x 5 (OT2M) B. 20 min AMRAP: 5 Ring Push Ups 400m Run 5 Bar Dips 400/350m Row *Each round add 5 reps to the Push Ups each round. If you can do 1-2 to the floor keep it at 5 reps every round. If you can't do full ring push ups find a standard you can do 3-5 UB with. Open/Quarter Final: A. Kipping Deficit Paralette

CrossFit Claremont Mobility Resource Fitness:   OTM x 20: M1: 8-16 Echo Bike Calories M2: 6-12 Deadlift (50/35kg) M3: Max Plank Hold M4: 6-12 Burpee Box Jump Over (24/20") M5: 5-10 Strict Pull Ups *5 secs on Plank = 1 rep - immediately into - 3 sets for quality 30 sec Arch Hold 20 sec Side Body Arch Hold on GHD (e side) 15 Weighted Frog Pumps Open/Quarter Final: OTM x 20: M1: 8-16 Echo Bike Calories M2: 6-12 Power Snatch (50/35kg) M3: 8-16 Toes to Bar M4: 6-12 Burpee Box Jump