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. Every 6 min x 4 sets (alt. 2 each) Set 1: 5 min AMRAP: 8/6 Cal Ski 16 KB Goblet alt Reverse Lunges (24/16kg) Set 2: 5 min AMRAP: 8/6 cal Bike Erg 2 Rope Climbs B. Post: 3 Rounds: 12-15 S leg on wall Banded Clamshells 12-16 Hanging alt Knee Raise (lacrosse balls

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 30 minutes: In Pairs For time: One person working at a time 800m Run 50 Sync Abmat Sit Ups 800m Run 60 True Ring Rows 800m Run 100 Abmat Sit Ups 800m Run *If the Ring Rows aren't RX, you should be able to do max 5 at a time. - 1 min rest - AMRAP in the remaining

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term. Fitness: A. 3 Rounds alt OT90 sec. M1: 5 Side Plank Transverse Banded Row (e side) M2: 5 Half Kneeling Medball Hug Around the World B. In Pairs: Every 8 minutes for 3 rounds: 25 2x DB Ground to Overhead 25 2x DB Box Step Ups (20") Max Calorie Echo Bike until the 7 minute mark. DB: (22.5/15kg) Per

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. Week 4 - Bar Series 4/5 - Butterfly Pull Ups B. On a 20 minute clock for total reps: Each section begin with a 200m run 0:00 - 4:00: Max Double Unders in the remaining time 4:00 - 8:00: Max Distance Sandbag Carry (65/45kg) in the remaining time 8:00 - 12:00

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Clean Pull: (OT2.5M) 3 x 4r x 120% (or challenging but able to maintain position). B. 3 x 4 min AMREPs 50 Air Squats 20 Push Ups 10 Hang Power Cleans (60/42.5kg) Max Calorie Ski in the remaining time - 1 min rest between rounds - Performance: A. See Fitness B. "Nasty Girls" 3 Rounds for time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (60/42.5kg) *15 min time cap Compare to 14/8/17 Wacey B: 6.40 R

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term. Fitness: A. 0 - 7 mins: Weighted Pull Ups: 6 sets of 1 at 80% of your 1RM *If you don't have a Weighted Pull Up: OTM x 7 mins: Tough Chin over bar Hold + Slow lower. If holding chin over the bar is tough, use a band. 8 - 16 min: 8 min: Max unbroken Wide Grip Behind the Neck Strict Pull Ups 11, 12

CrossFit Claremont Mobility Resource Fitness: A. 4 Rounds for load every 2.5 minutes 6 Goblet Squats *Aim to go the same or heavier than 15th of June - directly into - 4 Rounds for load every 2.5 minutes 8 Bulgarian Split Squats (e side) B. 12 min AMRAP: 30/24 Calorie Row 15 DB Thrusters (22.5/15kg) *Choose a DB that you can do sets of 5 under fatigue. Performance: A. Front Squat: Build to a 1RM in 20 minutes. *If you are doing the Weightlifting class on Saturday then today:

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. 5 Rounds OT90 sec E1: 10m Sled Push E2: 2 x 7m Rope Sled Pull (arms only) B. AMREP in 16 minutes (on a concept 2 machine of your choice) 4 Rounds OTM M1: 10/7 Cal M2: 14/10 Cal M3: 18/13 Cal M4: Max Cal Compare to 22/12/25 Row: Nate 290 / Petra & Nikki 201 Bike:

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: 35 min AMRAP in Pairs: 200/150 Calorie Bike Erg 150 Kettlebell Swing (24/16kg) 120 Strict Abmat Sit Ups 100 Kettlebell Goblet Hold alt Step Ups (24/16kg, 24/20") Performance: 35 min AMRAP in Pairs: 200/150 Calorie Echo Bike 150 Kettlebell Snatch (24/16kg) 120 GHD Si

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Upper Body Weeks 9–10: Integrate more specifically Focus: Apply mobility to Lifting/Crossfit Stability + coordination under load Exercises: - Bottoms-up kettlebell carries - Windmills - Z-press (overhead strength) - Tempo overhead & front squats Goal: Transfer mobility into snatch, Clean & overhead positions Fitness: A. Every 2 minutes x 8 minutes (4 sets) 40m Sandbag Carry

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. Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over B. 20 min OTM (4 rounds) M1: 12-17 Calorie Row M2: 3 Wall Walks M3: 12-17 Calorie Bike Erg M4: Max Kipping Pull Ups (cap 20) M5: Rest *Score is total reps. Skill

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 5 Rounds, alt OT90 A1. 10 Banded (above knee) Hip Thrusts A2. 5 Banded OHS + 3 Single Leg Box Jumps B. 3 Rounds: 4 min work / 1 min rest AMRAP: 16 alt DB Snatch 16m Suitcase Walking Lunges (8m e arm) 16 Goblet Squats DB: (22.5/15kg) Performance: A. In 15 minutes: Power Snatch + Snatch: 2 x (1+1) x 70% 3 x (1+1) x 80% *After each set do 3 Split Squat Jumps (e side) B. 3 Rounds: 4 min work / 1 min rest 8

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 10 Fitness: A. 0 - 7 mins: Weighted Pull Ups: 6 sets of 2 at 60% of your 1RM *If you don't have a Weighted Pull Up: OTM x 7 mins: Tough Chin over bar Hold + Slow lower. If holding chin over the bar is tough, use a band. 8 - 16 min: 8 min: Max unbroken Close Grip Pull Ups 11, 12, 13, 14, 15 min:

CrossFit Claremont Mobility Resource *The performance track this week has some lower intensty WOD options. This is a smart option if you're going to be pushing your lifts / have been training hard lately and want a little deload. Fitness: A. Deadlift: Build to 1 rep at 100% over the course of 5-7 sets. Aim for a tough effort but not a true max. Don't fail. B. 5 Rounds, each for time *Begin each round every 3 minutes 5 Deadlifts at 50% (of today's single) 10 Lateral Burpees O

Congrats to our member of the Month - Nicole!! When, how and why did you get started with us? I started in January 2022 because I was looking for a fun, group-style workout. I had never done CrossFit before, so I thought it would be a great way to try something new. What would be your dream workout? My dream workout would be a mix of cardio and gymnastics movements. What workout would you want to avoid? Running 😅 Favourite Crossfit Athlete? Honestly, I don’t know many

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 load alt OT2M E1: 10 Side Plank banded Pulldown (e side) E2: 10 Slider Leg Curls B. Every 3 min x 6 sets 8 Single DB Box Lateral Step Up & Overs (22.5/15kg, 24/20) AMRAP Calorie until 90 sec mark Rounds 1, 3 and 5: Bike Erg Rounds 2, 4 and 6: Ski Er

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: For time in Pairs One person working at a time 100/80 Calorie Row 50 Lateral Burpees 50 alt DB Snatch 80/64 Calorie Row 40 Lateral Burpees 40 alt DB Snatch 60/48 Calorie Row 30 Lateral Burpees 30 alt DB Snatch DB: (22.5/15kg) - 2 min rest - Max Calorie Echo Bike unt

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Upper Body Weeks 9–10: Integrate more specifically Focus: Apply mobility to Lifting/Crossfit Stability + coordination under load Exercises: - Bottoms-up kettlebell carries - Windmills - Z-press (overhead strength) - Tempo overhead & front squats Goal: Transfer mobility into snatch, Clean & overhead positions Fitness: On an 18 minute clock: For time: 9-15-21 Pull Ups Thruste

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: Week 2 – Bar Series 2/4: Moving Dynamically on the Bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar 20 Min AMRAP 10 Unbroken Toes to Bar 15/12 Calorie Ski 20m Travelling Burpee 25 Abmat Back Extensions 30/25 Calorie Bike Erg Compare to last cycle: Duncan

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Deadlift In 18 minutes: 2-2-2-2-2-2-2 *Build from a moderate load to a heavy but quality 2 rep. B. 3 Rounds for time: 400m Run 30 Russian KB Swings (32/24kg) 5m Dog Sled Pull & Push (125/100kg) - 1 min rest - Max Push Ups until the 15 min mark. *15 min time cap Performance: A. Deadlift: In 18 minutes build to 1-2 reps at 97.5% over the course of 5-7 sets. *Follow these %'s if you've been following the