CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: 3 sets 400m run 14 bar facing burpees 200m run - rest 1:30 - *Just the 5 min rest after the 3rd round - rest 4 min - 3 sets 8 bar facing burpees 600m run 16 bar facing burpees - rest 1:30 - *35 min cap Performance: or, after the first 3 sets and the 5 minute rest you can: Until the 35 min mark 3, 6, 9, 12, etc Strict Handstand Push Ups 100m Front Rack KB Carry (24/16kg) - 60 seconds rest - *If you don't h

CrossFit Claremont Mobility Resource Fitness: A. 4 sets: (OT2.5M) 10-12 Bulgarian Split Squats - 30 seconds rest - 4 Weighted Chest to bar Pull Ups *Aim to use the same load as last week. B. 3 Rounds: 5 min AMRAP, 2 min rest between 18/13 Calorie Bike Erg 9 Renegade Rows (22.5/15kg) 18 Wall Balls (9/6kg, 10/9ft) *Continue where you left off each round. Performance: A. See Fitness B. 3 Rounds: 5 min AMRAP, 2 min rest between 18/13 Calorie Echo Bike 22 Wall Balls (20/14lbs, 10

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: 30 min AMRAP: 50/40 Calorie Row 40 Crossover Single Unders 30m Dog Sled Push (125/100kg 200m Farmers Carry (24/16kg) 1 min rest Flow: 30 min AMRAP: 60 sec Sorensen Hold 50 sec Bar Hang 40 Crossover Single Unders 30m Dog Sled Push (125/100kg) 200m Farmers Carry (24/1

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 - 25 min AMRAP: 30 Box Jumps (30/24") 30 Pull Ups 30 1x Db alt Step Overs (22.5/15kg) 30 Push Ups - 2 min rest - B. Strength: 2 Rounds: 60 sec AMRAP: 10 DB Skull Crushers Max Banded Bicep Curls - 30 sec rest - 60 sec AMRAP: 10 Barbell Bicep Curls Max Banded

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Romanian Deadlift: (OT2:30) 10-10-10-10-10 B. 15 min AMRAP: 15 Abmat Sit Ups 15 Kettlebell Deadlifts 15/12 Cal Bike Erg Performance: A. See Fitness B. 15 min AMRAP: 10 Toes to Bar 10 alt DB Snatches 922.5/15kg) 10/7 Cal Echo Bike Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join o

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 10 – Ring Series 3/4: Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up B. 18 Min AMRAP: 300m Run 7 Strict Chin Ups 7 Bar Dips 7m Arms only Sled Pull (50/35kg) 7 Push Ups Skill & Strength: A. See Fitness B. 18 Min AMRAP: 3 Strict Muscl

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Front Squat (OT2.5M) 5-5-5-5-5 *Aim for speed on these. Load should be around 50%. Reps descent under control, fast out of the bottom and standing really quickly. Not pause between reps while keeping in a great position. B. 3 Rounds for time: 80 Double Unders 50/40 Calorie Row 15 Goblet Squats (32/24kg) *20 min cap Performance: A. See Fitness B. 3 Rounds for time: 80 Double Unders 40/32 Calorie Row 15

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 3 Rounds for load, alt every 2 minutes E1: 3 Weighted Chest to Bar Pull Ups E2: 6 Supine Pendlay Row E3: 9 SA DB Upright Row B. 4 Rounds 4 min work, 1 min rest 100m KB Farmers Carry (32/24kg) 15/12 Cal Ski 18m Travelling Burpee Max Cal Bike Erg in the remaining time Performance: A. See Fitness B. 4 Rounds 4 min work, 1 min rest 100m DB Farmers Carry (32.5/22.5kg) 15/12 Cal Ski 18m Travelling Burpee Max

CrossFit Claremont Mobility Resource Fitness: On a 33 min running clock: Every 90 seconds x 6 sets: 100m Run 5 Banded Overhead Squats - 4 min rest - 5 rounds for time of: 400m Run 20 Alternating Front Rack Lunges (42.5/30kg) Compare to 25/9/20 Adrian R: 17.24 Greta E: 14.20 Performance: On a 33 min running clock: Every 90 seconds x 6 sets: 100m Run 1 Squat Snatch @ 70-80% *This is a primer/quality piece - 4 min rest - "Nancy" 5 Rounds for time: 400m Run 15 Overhead Squats (4