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: 4 Rounds: 4 min AMRAP, 1 min rest between 3 Rope Climbs 6 Wall Walks or 10m HS Walk 24/18 Cal Bike Erg *Continue where you left off each time. Post: 4 Rounds 20 on 20 off Heel Raises on 2" Riser *Alt feet every 20 secs Flow: 4 Rounds: 4 min AMRAP, 1 min rest between

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 for time: 6 x 400m Run (alt w partner) into 5 Rounds: 30 Wall Balls (9/6kg, 10/9ft) 30 Kettlebell Swings (24/16kg) into 100/80 Calorie Ski Erg (split anyway) 100/80 Calorie Bike Erg (split anyway) *35 min cap Performance: In Pairs for time: 6 x 400m Run (alt

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. Bench Press 5-5-5-5-5 (OT2M) *Start moderate and aim to hit a 5RM at the end. B. 5 Rounds for time: 500m Row 15 Lateral Burpees *20 min cap Performance: A. See Fitness B. 5 Rounds for time: 500m Row 15 Bench Press (60/42.5kg) *20 min cap Compare to Nate S: 11.27 Michelle H: 18.28 Log a

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: Gymnastics Cycle Week 9: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip 15 Min AMRAP: 10 Bar or Paralette Dips 25/20 Calorie Ski Erg 15 Ring Rows 25/20 Cal Bike Erg 20 Toes to Ring Skill & Strength: A. See Fit

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 5 min AMREP: Ring Push Ups B. For Time: Run 600 meters 10 Bar Facing Burpees Run 600 meters 20 Bar Facing Burpees Run 600 meters 30 Bar Facing Burpees Run 600 meters 40 Bar Facing Burpees Time Cap: 25 minutes Performance: A. 5 min AMREP: Strict Handstand Push Ups: Compare to 31/3/20 Wacey: 52 Kat B: 46 B. See Fitness Weightlifting: (0 - 20 min) A. Power Clean: Build to a Heavy 5 in 20 minutes *All reps

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: "Fight Gone Bad" 3 rounds, 1 min per station for max reps: Wall Ball, (9/6kg, 10/9 ft) Sumo Deadlift High-pull (35/25kg) Box Jump (20") Push Press (35/25kg) Row Calories Rest 1 min Compare to 3/3/23 Jason W: 372 Milla K: 266 Post: Barbell Tissue work Performance: See Fitness HYROX: (6.30

CrossFit Claremont Mobility Resource Fitness: A. 5 min AMREP: 2-4-5-6-8-10-etc Unbroken Pull Ups If you don't have BW Pull Ups AMREP 5: 3 Strict Pull Ups Unbroken *Use a band you could do for 5-7 UB. B. 15 min AMRAP: 16 1 x DB Lateral Step Up and Over (22.5/15kg, 24/20") 16 Toes to Bar 48 Double Unders Performance: A. 5 min AMREP: 2-4-5-6-8-10-etc Unbroken Bar Muscle Ups B. See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "

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. 2 sets for quality of: 30 sec Hollow Body Hold - rest as needed - 30 sec Reverse Plank Hold - rest as needed - 20 sec Copenhagen Hold (e side) - rest as needed - 20 sec Side Star Plank Hold - rest as needed - 10 sec Chin over Bar Hold - rest as needed - 10 sec Fa

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 Teams of 2: Break up reps as required 35 min AMREP 3 Rounds of: 30/24 Cal Row 10 Strict Pull Ups - 2 min rest - Then, 3 Rounds of: 30/24 Cal Row 30 Push-Ups - 2 min rest - 3 rounds of: 10 Strict Pull Ups 30 Push-Ups *Split reps in any way - 2 min rest - Max Cal R

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. DB Romanian Deadlift: 8-8-8-8-8 (OT2M) - directly into - Single leg Wall Clamshells: 3 x 12-15 (OT2M) B. For max reps: 5 min max 1x DB alt Step Up (20"") 4 min max Bike Erg Calories 3 min max alt DB Snatch 2 min max Goblet Squats 1 min max Double Unders DB: (15/10kg) Performance: A. Se

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 8: Ring Series 1/4: Ring Control: False Grip Hang and Skin the Cat. B. 20 Min AMRAP 20/15 Calorie Ski 7m Arms only Rope Sled Pull & Push (50/30kg) 20 Box Jumps (24/20"") 7 Ring Pull-Ups 20 sec Tuck Hang from Rings" Skill & Strength: A.

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: 20 min AMRAP: 10 Deadlifts (65/45kg) 10/7 Cal Ski 10 Wall Balls (9/6kg) Performance: 11.5 20 min AMRAP: 5 Power Cleans (65/45kg) 10 Toes to Bar 15 Wall Balls (20/14lbs) Compare to 12/9/22 Nate S: 11 + 5 Toes to Bar Liz B: 11 + 10 Toes to bar Weightlifting: *If there's something you didn't get to test at the end of the last cycle feel free to do it today (0 - 5 min) 5 BTN Sots Press (OTM) (5 - 15 min) Buil

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. 15 minutes to go through your biggest mobility issue from our chart and get through it. Ask a coach if you aren't sure. B. "Concept Golf" 18 Rounds: 1 min work, 1 min rest alt between Row Ski Bike (6 of each machine) Golf scoring Eagle (-2): Male > 335m, Female > 295m Birdie (-1): Mal

CrossFit Claremont Mobility Resource Fitness: "Tabata This!" Tabata Row Calorie Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest number of reps performed in any of the intervals. This is an early CrossFit benchmark. Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/si

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 *REPEAT WEEK CrossFit: A. Mobility: 2 minutes keg roll (1 min each grip) 1 minute Barbell in pec (each side) 1 minutes Barbell in quad (each side) B. "You go I Mikko" 10 Rounds: (33 minutes) 1 min max Cal Echo 1 min max Cal Row 1 min max Cal Ski *Alternate partner each moveme

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 *REPEAT WEEK Fitness: In 30 minutes In Pairs, 2 rounds for time 50 Toes to Bar 400m Run 40 Pull Ups 500/400m Row 3 Rope Climbs 200m Run 20 Toes to Bar 250/200m Row 2 Rope Climbs *All movements shared except the runs are done together. - 2 min rest - AMRAP in the remaining tim

CrossFit Claremont Mobility Resource Upcoming Events and Info *REPEAT WEEK 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. Hip Thrust: 10-10-10-10-10 (OT2M) *Don't get carried about with load, focus on keeping midline neutral and lockout at the top. Compare to 25/7/25 Tom J: 4440kg B. Each movement is for time: alt movement every 2 minutes: 3 Rounds (24 minutes) M1: 48m Sandbag Carry (8m shutt

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 *REPEAT WEEK Conditioning: Gymnastics Cycle Week 6 - On the minute work and accessories A. 16 Min OTM M1: 3 Dragon Flags (4 second lower) M2: 8 DB External Rotations M3: 15 sec Static leg Hold (AHAP e side) M4: 20m 2x DB Overhead Carry B. 2 x 7 Min AMREPs 30/24 Calorie Ech

CrossFit Claremont Mobility Resource Upcoming Events and Info *REPEAT WEEK Fitness: A. Bench Press: (OT2.5M) For load: 10-8-6-4-2 Compare to 23/7/25 Jason W: 2780kg Grace B: 1990kg B. 20 min AMRAP 300m Run - 30 sec rest - 15 Burpee Box Jump Over (24/20"") - 30 sec rest - 15 Strict Pull Ups + 15 Push Ups - 30 sec rest - 15/12 Echo Bike Calories - 30 sec rest - *Looking for some intensity and push on each of the intervals, aim to complete them as a faster speed than you would

CrossFit Claremont Mobility Resource Upcoming Events and Info REPEAT WEEK (21 -27 July 2025) 7.30am Mobility Class: On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term. Fitness: 35 min AMREP: 30 min max Calorie Echo Bike - directly into - 5 min max Abmat Sit Ups Compare to 22/7/25 Tim D: 552 Performance: 35 min AMREP: 30 min max Calorie Row - directly into - 5 min max Toes to Bar Compare to 16/5/23 Nate S: 625 + 71 = 696 Grace B: