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 sets alt OT2M (12 mins) 10 Renegade Rows 10 DB Bench Press B. 20 min AMRAP: 12 SA alt DB Hang Clean & Jerk 18/14 Calorie Ski 24 Goblet Walking Lunges 50m Suitcase Carry (e side) DB: (22.5/15kg) Flow: A. See CrossFit B. 20 min AMRAP for quality 4 DB Windmills (e side, 7/5kg) 18/14 Calo

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: A. In Pairs: 24 min AMRAP: 800m Run 80 Pull Ups 800m Run 40 Chest to bar Pull Ups *If you don't have BW, scale to half the reps banded & strict. *Runs together, Bar work is shared. - 2 min rest - 8 min AMRAP in Pairs 40/30 Calorie Ski 40 Burpees 40/30 Calorie Bike Erg or 2 Rounds OT2M sec a

CrossFit Claremont Mobility Resource Fitness: A. Pause (3 sec) Front Squat: E2 min x 5 sets: 5s x 1r - directly into OTM x 3 mins: 3 Back Squat Jumps *Load around 20% of 1RM Back Squat B. Every 4 minutes for 12 minutes (3 rounds) 15 Box Jump Over 12 Power Snatch 9 Thrusters Max Burpee Box Jump Over Box: (24/20") Barbell: (30/20kg) *If you don't get any BBJO reduce the Barbell load *Set 1 - AMRAP Until 3 min mark *Set 2 - AMRAP Until 3:30 mark *Set 3 - AMRAP Until 4 min mark P

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. Gymnastics Week 14: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk. B. 20 Min OTM 45 work / 15 rest for max reps M1: Sandbag Carry M2: Ski Erg M3: Reverse V Ups (.5m) M4: Bike Erg M5: Rest Skill & Strength: A. See Conditioning B. 20 Min OTM 45 sec cap / 15 rest

CrossFit Claremont Mobility Resource Fitness: A. 15 min AMRAP: 15/12 Calorie Bike Erg 15 Wall Balls (9/6kg) *Wall Balls must be completed unbroken *Top Scores - 6 Rounds+ Minimum Goal - 3 Rounds - 3 min rest - B. Every 90 seconds for 13:30 (3 rounds): Minutes 0:00 – 1:30: 6-8 Elevated 2X DB Split Squats (21X1 tempo) Minutes 1:30 – 3:00: 18 Hollow Rocks Minutes 3:00 – 4:30: 6-8 Windscreen Wipers Performance: A. 15 min AMRAP: 15/12 Calorie Echo Bike 15 Wall Balls (20/14lbs) *Wa

CrossFit Claremont Mobility Resource Fitness: A. For time: 100-75-50-75-100 Double Unders 15-10-5-10-15 Hang Power Clean 15-10-5-10-15 Push Ups Barbell: (50/35kg) *15 min cap *Heavy Rope Singles instead of DU's *Aim for a bar you can do the Cleans in 2 sets. - 3 min rest - B. 3 Rounds, E3 min 8-10 Wide Stance Barbell Hip Thrusts - 1 min rest - 20 Banded Glute Bridges Performance: A. For time: 100-75-50-75-100 Double Unders 15-10-5-10-15 Hang Power Clean 15-10-5-10-15 Push Ups

CrossFit Claremont Mobility Resource Fitness:   A. OT2M x 4 sets 10 Strict Pull Ups *use a band if you can't do BW unbroken B. 3 Rounds for time: 500/400m Row 20 Kettlebell Swings (24/16kg) 20 Lateral Burpees - 2 minutes rest - *20 min cap Performance: A. See Fitness B. 3 Rounds for time: 500/400m Row 20 Kettlebell Swings (32/20kg) 20 Lateral Burpees - 2 minutes rest - Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup  and use code "CFC123" to set u

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: Bella T Chloe A Dan T Daryl S Geoff D Jess H Josh E Karen G Olivia R Paulo M Quentin L Tom J 25+ Club: Claire D Tobey R

Congrats to our member of the Month - Anthony!! When, how and why did you get started with us?   I started at CrossFit Claremont as soon as I arrived in Perth at the back of 2023. I’ve been doing CrossFit for a number of years (though my lack of gymnastics skills might suggest otherwise) and I was keen to find a new box to join. Claremont ticked all the boxes for me. What would be your dream workout?   A 30-minute partner “you-go, I-go” session. Relatively heavy barbell com

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 alt OT90: A1. 5 ATG Split Squats (e side) A2. 20m OH Db Carry (e side) A3. 5 DB Windmills (e side) B. 20 min for Max Calories: 2 min Echo Bike Calories 20 Russian KB Swings (32/20kg) 4 Wall Walks 2 min Row Calories 100m Farmers Carry (32/20kg) 4 Wall Walks Compare to 6/4/25 Jul

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, 2 rounds for reps: Every 5 minutes Buy In with a 300m Run (together), then complete max reps in the remaining time 4 minutes work, 1 minute rest M1: 2x DB Thruster M2: Single Arm Devil Press M3: Renegade Rows (both arms = 1 rep) DB: (22.5/15kg) Compare to 5/4/25 Open/Quarter Final

CrossFit Claremont Mobility Resource Fitness: A. In 12 minutes find a 3RM Pause Push Press (3 sec pause in the dip) Compare to 4/4/25 Jason W: 92.5kg Grace B: 65kg B. 17 min AMRAP: 60 Abmat Sit Ups 50/40 Cal Row 40 Push Ups 30 Double DB alt. Box Step-ups (22.5/15kg) (20" both) 20 Pull-Ups 10 2x DB Deadlifts (22.5/15kg) Compare to 4/4/25 Pete D: 2 Rounds Laura G: 1 + 3 Cal Performance: A. See Fitness B. 17 min AMRAP: 60/50 Cal Row 50 Toes to Bar 40 Handstand Push Ups 30 Doubl

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. Gymnastics Week 11: Open session, your choice of practise for 20 minutes. B. In Pairs: 20 Min AMRAP: 20/15 Calorie Row 20/15 Calorie Ski 20/15 Calorie Bike Erg 20 Lateral Burpee over Rower *Alt partner for each machine, then the Burpees can be broken up however you like. Then you m

CrossFit Claremont Mobility Resource Fitness: A. In 15 minutes: Deadlift (stop and reset) 5-5-5 *Build to a heavy set of 5 reps in 3 working sets with a 2-second pause at knee - drop reset Compare to 2/4/25 Josh E: 2100kg Grace B: 1550lg B. 20 min AMRAP: 20m DB Walking Lunge 16 DB alt Snatch 16 V ups 200m Run DB: (22.5/15kg) Compare to 2/4/25 Open/Quarter Final: A. 15 minutes to build to a heavy single Power Clean. Compare to 2/4/25 Josh E: 115kg Grace B: 90kg B. 20 min AMRAP

CrossFit Claremont Mobility Resource Fitness: A. 3 alt sets: alt every 90 seconds A1. 5 Weighted Pull Ups (leave 1 rep in the tank) A2. 12-15 DB Lateral Raises A3. 12-15 Banded Face Pulls *Use a band if you don't have 5 strict pull ups UB Compare to 1/4/25 Fergus K: 750kg Nat D: 300kg B. 15 min AMRAP: 8 DB Push Ups (22.5/15kg) 10 Strict Pull Ups 12 Box Jumps (24/20") 24/18 Calorie Bike Erg Compare to 1/4/25 Max S: 5 Rounds Laura G: 4 rounds Open/Quarter Final: A. See Fitness

CrossFit Claremont Mobility Resource Fitness:   *Repeat week A. OTM x 20 (4 rounds) M1: Cal Echo Bike M2: KB Goblet Squats M3: Burpees to target (out of reach) M4: KB Swings M5: Rest KB: (24/16kg) Round 1 - 20 sec work. Add 10 sec of work each round (ie. 20,30,40,50 sec work) *Score is total reps *Focus on pushing really hard at the start with the short work periods and then gradually decreasing intensity but still incresing reps. Compare to 31/3/25 Jason W: 263 Kat B: 250 -