CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Power Clean + Push Press: In 12 minutes build to a tough complex. B. 15 min AMRAP: 5 Deadlifts (100/70kg) 10 Lateral Burpees over the Bar 15/12 Calorie Echo Bike Performance: A. Power Clean + Push Press: 2 x (2+1) x 70% 2 x (1+2) x 70% 2 x (1+1) x 75-80% *Working off 1RM Push Press B. For time: 2 Rounds: 12 Deadlifts (100/70kg) 12 Lateral Burpees over the Bar into 2 Rounds: 6 Power Cleans (90/65kg) 12

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Lower Body Week 7 Light Load + Tempo – Strengthen the Range Standard joint prep + isolated hip ROM and control + unilateral and bilateral loading through full range of motion. Fitness: Ski: 10 Rounds: 30 sec work / 30 sec rest - 5 minutes rest - Row: 10 Rounds: 30 sec work / 30 sec rest - 5 minutes rest - Bike

CrossFit Claremont Mobility Resource WA Day Public Holiday timetable: 8am CrossFit: 45 min cap 9am CrossFit: 60 min cap Fitness: For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run *Partition the pull-ups, push-ups, and squats as needed. *If you’ve got a 14/20-lb vest or body armor, wear it. Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Some po

Click the link to go to the specfic heat time. TEAM Event 1: https://www.youtube.com/live/c7wY4SKBQvA?si=HMhWgMyV7jVCUtCw&t=672 Event 2: https://www.youtube.com/live/c7wY4SKBQvA?si=z1lAjY_eywWtIKJ5&t=13776 Event 3: https://www.youtube.com/live/c7wY4SKBQvA?si=3l7QpRjnozzC2UhM&t=16996 Event 4: https://www.youtube.com/live/BTOhS8QuXXA?si=-2Q8hpP4nuzXc2oC&t=706 Event 5: https://www.youtube.com/live/BTOhS8QuXXA?si=u9ZzisvNkP_SPLtl&t=17204 Event 6: https://www.youtube.com/live/wB8-

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. Upcoming Events and Info CrossFit: A. 3 Rounds for quality: 5 Prone Shoulder Swimmers 10 Side Plank Banded Pulldowns 15 Single Leg Banded Wall Clamshells (e side) B. 20 min AMRAP: 500/400m Row 40m Sandbag Carry (65/45kg) 1200/1000m Echo Bike 40m 2 x DB Overhead Carry *Choose an Overhead weight you c

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. Upcoming Events and Info Fitness: In Pairs: Every 5 minutes for 25 minutes: One person working at a time 4 min AMREP: 40/32 Calorie Row 10 Wall Walks Max Kettlebell Swings (32/20kg) until the 4 min mark. - 1 min rest between rounds - At the 26 min mark: 8 min AMRAP in Teams of 3: 15/12 Cal Echo Bike

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Friday: Upper Body Week 6 Focus: To improve Control and strength in new mobility range - Lift-offs and isometric holds at end range - Controlled tempo work - Introduces light loading (bands, barbell, front rack holds) Goal: Own the range you gained Fitness: A. 0 - 8 mins: Weighted Pull Ups: 20 for time in sets of 2-3 at 50% of your 1RM. *If you don't have a Weighted Pull Up

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. Upcoming Events and Info Conditioning: A. Gymnastics Cycle: 20 minutes to practise a skill of your choice. B. 4 Rounds: 60 seconds work / 15 seconds rest E1: Max Calorie Ski E2: Max Russian Twists (BW) *each side = 1 rep E3: Max Calorie Row E4: Max PVC Lateral Step over and Lunge under (change dire

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Push Press: In 15 minutes: 5 x 5 x 77.5%, then: 5+ x 70% B. 14 min AMRAP: 20/15 Calorie Echo Bike 20 Wall Balls (9/6kg) 20/15 Calorie Ski Performance: A. See Fitness B. For total time: 3 rounds: 10/8 Cal Row 10 Thrusters - 2 min rest - 30/24 Cal Row 30 Thrusters Barbell: (43/30kg) *14 min time cap *Fast target - sub 9 Weightlifting: (0 - 15 min) Front Squat: 4 x 4 x 82.5% (20 - 42 min) Muscle Snatch +

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Lower Body Week 6 Light Load + Tempo – Strengthen the Range Standard joint prep + isolated hip ROM and control + unilateral and bilateral loading through full range of motion. Fitness: A. alt OTM for 10 mins: Odd: 5 Snatch Grip Romanian Deadlifts Even: 3 Broad Jumps for distance B. 3 Rounds 4 min AMRAP: 3-6-9-1

CrossFit Claremont Mobility Resource Fitness: A. 24 min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats *Every 2 minutes complete a 200m Run, including on the 0:00. *If you're planning on using a vest for Murph next Monday - use it today. - 2 min rest - B. Echo Bike; OTM x 10 mins: 30 sec work / 30 sec rest for Max Cals Performance: A. See Fitness B. Ring Dips: (OT2M) 5 x 2 AHAP (-1), immediately after the Weighted Set do as many as you can at BW. Log all workout results to Bey

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. Upcoming Events and Info CrossFit: A. alt OTM: x 20 mins Odd: Tough 10m Dog Sled Push Even: 6-10 barbell Sit Ups B. Every 4 Min x 16 mins (4 rounds) 3 minutes of work 1 minute rest 16/12 Cal Ski Erg 16m Handstand Walk Max Calorie Bike Erg in remaining time *Scale HS walk to 16 plate climbs or slider

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. Upcoming Events and Info Fitness: A. 23 min AMRAP in Pairs 16 Gorilla Rows (e arm = 1) 8 Kettlebell Swings (32/20kg) 16/12 Calorie Bike Erg 16 Burpees DB: (22.5/15kg) *Swing and Burpees are performed at the same time. The rest can be broken as you like - 2 min rest - In teams of 4: 7 min Max Calorie

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Upper Body Week 5 Focus: To improve Control and strength in new mobility range - Lift-offs and isometric holds at end range - Controlled tempo work - Introduces light loading (bands, barbell, front rack holds) Goal: Own the range you gained Fitness: 4 x 6 minute AMREPs, 90 sec rest between *On the final interval, work for 7:30 400m Run 10 Pull Ups 20 Push Ups 30 Air Squats

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. Upcoming Events and Info Conditioning: A. Gymnastics Cycle Week 19: Accessories alt OTM for 3 rounds (18 mins) M1: 8 Banded Dragon Flags M2: 10 Side Plank leg lift (left) M3: 10 Side Plank leg lift (right) M4: 10 DB Upright Row (left) M5: 10 DB Upright Row (right) M6: 10 Banded Serratus Wall Side B

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 5 sets every 2:30 5 B-Stance DB Romanian Deadlifts (e side) 5 Prone Bent Knee Glute Lift Off w/ Abmat Under Hips (pause at top) (e side) B. 5 Rounds for time: 25/20 Calorie Row 15 Russian KB Swings (32/24kg) - 90 sec rest between rounds - Performance: A. Hang Power Clean + Power Clean: 12 minutes to build to a heavy complex. *Dump between lifts. B. 5 Rounds for time: 25/20 Calorie Row 10-8-6-4-2 Power

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Lower Body Week 5 Light Load + Tempo – Strengthen the Range Standard joint prep + isolated hip ROM and control + unilateral and bilateral loading through full range of motion. Fitness: A. 0 - 8 mins: Weighted Pull Ups: 25 for time in sets of 2-3 at 40% of your 1RM. *If you don't have a Weighted Pull Up: OTM x 8

CrossFit Claremont Mobility Resource Fitness: A. 4 sets every 4 minutes: 10 Landmine Squats 5 Ab Wheel Roll outs B. 12 min AMRAP: 12/9 Cal Bike Erg 12 Lateral Burpees 12 DB Goblet alt Reverse Lunges (22.5/15kg) Performance: A. Front Squat: In 18 minutes 4 x 4 x 80% (or RPE 8.5) B. 12 min AMRAP: 12/9 Cal Echo Bike 12 Lateral Burpees 12 DB alt Reverse Lunges (22.5/15kg) Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up

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. Upcoming Events and Info CrossFit: A. 3 Rounds for quality: alt OT2M A1. 12-15 C2 Slider tempo Jacknives (2 in, 2 out) A2. 12-15 med Ball Leg Curls B. 3 Rounds for time: 500/400m Row 15 KB Deadlifts (24/16kg) 48m KB Farmers Carry 10m Dog Sled Push & Pull (100/75kg) 48m KB Farmers Carry *Farmers Carr

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. Upcoming Events and Info Fitness: In Pairs: 24 min AMREP: 4 Wall Walks 6 1x DB Devil Press 8 2x DB alt Box Step Up (24/20"") DB: (22.5/15kg) *Wall Walk Complex = 1 Wall Walk = 1 Wall facing HSPU *Starting at Min 0, every 4 minutes, both partners run 200m together. Split all other reps in any way - 2