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. Royal Show Arrangements 2026 CrossFit: Swim WOD today. Claremont Pool at 8.00am. Swim technique, progressions and a workout over the 3 weeks. Please reserve a spot via Zen Planner. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.

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. Royal Show Arrangements 2026 Fitness: In Pairs: 30 min AMREP: *One person working at a time 0 - 15 min: 100 DB Thrusters (22.5/15kg) Max Calorie Row in the remaining time 15 - 30 min: 100 alt DB Snatch (22.5/15kg) Max Calorie Bike Erg in the remaining time. *Score is total Calories Compare to 4/10/2

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: A. Farmers Handle Deadlift: (OT2.5M) 5-5-5-5-5 *Start moderate and build to a tough 5 B. 20 min AMRAP: 20 KB Gorilla Rows (e side) 30/24 Calorie Bike Erg 40 Russian Kettlebell Swings 50m Burpee Broad Jump 100m Suitcase Carry (50m each side) KB: (24/16kg) Performance: A. See Fitness B. 20 min AMRAP: 20 KB Gorilla Rows (e side) 30/24 Calorie Echo Bike 40 Russian Kettlebell Swings 50m Burpee Broad Jump 10

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: Week 3/4 of our 5k Run progressions: *Can be modified if unable to run. A. Threshold: 1 x 12 min, 90 sec easy jog between. 'Comfortably hard' — could get out a short sentence, not a conversation. - 2 min rest - 3 x 1000m (OT7M) *Easy jog between *Run as fast as you're able, but something you can sustain across the sets, *If the first set takes more than 6 minutes, next interval do a 500m. *If you're lo

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: A. Accumulate 5 challeniging sets of an arms only Rope Sled Pull. *Complete 3 DB Windmills (e side) after each set B. 5 Rounds for total reps 40 seconds work / 20 seconds rest M1. Strict Box Dips M2. Burpees M3. Strict Pull Ups M4. Hang DB Clean & Jerk (22.5/15kg) M5. Rest Performance: A. See Fitness B. 5 Rounds for total reps 40 seconds work / 20 seconds rest M1. Strict Box Dips M2. Burpees M3. Stric

CrossFit Claremont Mobility Resource UpcoRoyal Show Arrangements 2026 Fitness: A. For time: 60/50 Calorie Row 100m Prowler Push (30/20kg on) 30 second tuck hold 100m Farmers Carry (22.5/15kg) 50/40 Calorie Row 100m Prowler Push (30/20kg on) 30 second tuck hold 100m Farmers Carry (22.5/15kg) 40/30 Calorie Row 100m Prowler Push (30/20kg on) 30 second tuck hold 100m Farmers Carry (22.5/15kg) Compare to 30/9/25 Lane S; 16.58 Nikki A: 19.22 *Woth noting what time you did this vis

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: 8am Weightlifting 9am WOD A. For time: 450m Walking Lunge Compare to 29/9/25 Jason W; 11.20 Laura G: 14.32 B. 20 min AMRAP In teams of 3: Max Calorie Echo Bike: *Every time you switch working partners, complete a 100m run. Compare to 29/9/25 Tom, Nikki & Sam: 419 Cal Performance: A. 450m Overhead Walking Lunges (10/5kg) Compare to 29/9/25 Fergus K: 12.20 Liz B: 16.30 or 450m Pizza Plate Walking Lung

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. Royal Show Arrangements 2026 CrossFit: Swim WOD today. Claremont Pool at 8.00am. Swim technique, progressions and a workout over the 3 weeks. Please reserve a spot via Zen Planner. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.

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. Royal Show Arrangements 2026 Fitness: Grand Final - In teams of 3: 4 quarters of 8 minutes work, 1 minute rest between. 1st Quarter: Max Sync Kettlebell Swings: 32/20kg *2 people must be working at the same time 2nd Quarter: Max distance Burpee Broad Jump. One person working at a time. *Every 5m = 1

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: A. Double KB Front Squats: (OT3M) 5 x 5 B. 3 Rounds: 6 min work / 2 min rest: 50m Bear Crawl 25 V Ups 15 SA Front Rack Goblet alt Reverse Lunges (left) 15 SA Front Rack Goblet alt Reverse Lunges (right) Max 10m Shutte Runs in the remaining time KB: (24/16kg) Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. T

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: Removalists work: Aim to keep this a steady effort, your heart rate should be elevated but you should be able to maintain a few sentences in a conversation when needed. A minute or so after finishing, you should be somewhat recovered. Definitely should feel like you could have gone faster - we are intentionally trying to stay a steady effort. 40 min AMRAP: 20 sec Side Plank Star Hold (e side) 15 KB Gor

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: Week 2/4 of our 5k Run progressions: *Can be modified if unable to run. A. Threshold: 2 x 9 min, 90 sec easy jog between. 'Comfortably hard' — could get out a short sentence, not a conversation. Rep 2 should feel the same as rep 1, not harder. 7/10 RPE - 2 min rest - 6 x 400m Run (OT3M) *Rest between *Run as fast as you're able, but something you can sustain across the 5 sets. *If you're looking to ad

CrossFit Claremont Mobility Resource UpcoRoyal Show Arrangements 2026 Fitness: A. Hang Power Clean 3-3-3-3-3 (OT2.5M) B. 20 min OTM: 45 work / 15 rest for max reps: M1: Max Hang Power Cleans (50/35kg) M2: Max Strict Pull Ups M3: Max Calorie Bike Erg M4: Rest *If you don't have Strict Pull Ups complete a 30 sec bar hang. Performance: A. See Fitness B. 20 min OTM: 45 work / 15 rest for max reps: M1: Max Hang Power Cleans (70/47.5kg) M2: Max Strict Pull Ups M3: Max Calorie Bike

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: A. 4 sets: (OT4M) 10-12 DB Single Arm Bulgarian Split Squats (e side) - 30 sec rest - 5 SA DB Press (e side) B. 4 Rounds: 5 AMRAP, 1 min rest between 40/30 Calorie Row 30 sec Paralette Tuck Hold 20 Goblet Squats 10 Single Arm Hang Clean & Jerks (left) 10 Single Arm Hang Clean & Jerks (right) *Continue on with the AMRAP after the rest, DB: (22.5/15kg) Performance: See Fitness Log all workout results

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. Royal Show Arrangements 2026 CrossFit: Swim WOD today. Claremont Pool at 8.30am. This week will be 8.30am and the next 2 weeks will be 8am Swim technique, progressions and a workout over the 3 weeks. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to

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. Royal Show Arrangements 2026 Fitness: In Pairs: 3 x 10 min AMREPs with 2 minutes in between A. 30 Single Arm DB Thrusters 30/24 Calorie Echo Bike B. 30 alt DB Snatch 30/24 Calorie Echo Bike C. 30 Burpees 30/24 Calorie Echo Bike DB: (22.5/15kg) Performance: In Pairs: 3 x 10 min AMREPs with 2 minutes

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: Week 1/4 of our 5k Run progressions: *Can be modified if unable to run. A. Threshold: 3 x 6 min, 90 sec easy jog between. 'Comfortably hard' — could get out a short sentence, not a conversation. Rep 3 should feel the same as rep 1, not harder. 7/10 RPE - 2 min rest - 4 x 400m Run (OT3M) *Rest between *Run as fast as you're able, but something you can sustain across the 5 sets. *If you're looking to add

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: A. 5 sets alt OT2M: A1. 10 DB Bench Press: A2. 15 DB Bench Supported Supine Row B. Ski for max Calories: 10 rounds: 30 secs work / 60 seconds rest: Performance: See Fitness 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 our private Slack group. The link to join is here. Here y

CrossFit Claremont Mobility Resource Royal Show Arrangements 2026 Fitness: In teams of 3: 12 min for Max distance: Prowler Push (60/40kg) - 2 min rest - 12 min for max distance: Backwards Sled drag (40/25kg) - 2 min rest - 12 min for max distance Farmers Carry (32.5/22.5kg) Performance: See Fitness Weightlifting: (0 - 20 mins) A. Block Snatch + Overhead Squat Build to a heavy 3 x (1 + 1) Then complete 2 sets of 3 (1 +1) at 80% of that. (20 - 35 mins) B. Back Squat: Week 1 of

CrossFit Claremont Mobility Resource UpcoRoyal Show Arrangements 2026 Fitness: A. 4 sets OT3M: Max Unbroken Strict Pull-Ups (If you don't have BW, get spotted for 5.) *After set, complete a 30-second L-Tuck or Tuck Hold B. 15 min AMRAP: 15 Min AMRAP: 20 alt DB Gorilla Row 20 2x DB Deadlifts 20 Burpees 20/15 Calorie Bike Erg Dumbbell: (22.5/15kg) Compare to 16/9/25 Nate S: 4 rounds Laura G: 3 + 5 Burpees" Performance: A. See Fitness B. 15 min AMRAP: 15 Min AMRAP: 20 alt KB Go