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. CrossFit: A. OT2M x 8: 10m Sled Push: *Go as heavy as you can with something you can do in 15 seconds or under. B. 20 min AMRAP: 30/24 Calorie Ski 30m Sled Push (80/55kg) 30/24 Calorie Bike Erg 3 Arms Only Sled Pulls (40/25kg) Flow: A. See CrossFit B. 20 AMRAP for quality 20/16 Calorie Ski 20m Sled P

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. Fitness: 100/70 Calorie Bike Erg 80 Bar Facing Burpees 60 Russian KB Swings (32/24kg) 40 Push Ups 30 Chest to Bar Pull Ups 40 Push Ups 60 Russian KB Swings (32/24kg) 80 Bar Facing Burpees 100/70 Calorie Bike Erg *35 min time cap" Performance: 100/70 Calorie Echo Bike 80 Bar Facing Burpees 40 Power Cl

CrossFit Claremont Mobility Resource Fitness: A. 5 Rounds for time: 40 Double Unders 30 Abmat Sit Ups 20 Double Unders 30 Wall Balls (9/6kg) *20 min cap *1.5x for Singles *Same reps just broken up into more sustainable sets. Post: 3 Rounds for quality: 12-15 Single Leg Heel Raises 20-30 sec Med Ball Hamstring Hang Performance: A. 2 Rounds for time: 100 Double Unders 75 Abmat Sit Ups 50 Double Unders 75 Wall Balls (20/14lbs) *20 min cap Post: See Fitness Log all workout result

CrossFit Claremont Mobility Resource Fitness: A. Gymnastics Week 14: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk. B. 20 Min AMRAP: 30/24 Calorie Echo Bike 5 Wall Walks 30/24 Calorie Ski 10 Gorilla Row (each arm) (22.5/15kg) 30/24 Calorie Ski 20 sec Tuck Hold Performance: A. See Conditioning B. 20 Min AMRAP for quality: 1 Wall Walk + 10 Wall Facing Shoulder Taps 2 Strict Muscle Ups (2 False Grip Chest to Ring + 2 dips) 3 Wall Facing Strict HSPU (Pike)

CrossFit Claremont Mobility Resource Fitness: A. POLP Deadlift: *You are either already doing these and hopefully know what you're doing or are doing the first week which is 3 x 10 x 65%. *If you would like a Spreadsheet to figure out all of your lifts - email info@crossfitclaremont.com.au B. 15 min AMRAP: 20 Box Jump Overs (24/20") 20 alt DB Hang Snatches 20 1x DB alt Step Ups DB: (22.5/15kg) Performance: A. See Fitness B. 15 min AMRAP: 20 Box Jump Overs (24/20") 20 alt DB H

CrossFit Claremont Mobility Resource Fitness: A. Weighted Pull Ups: (OT2M) 4-4-4-4-4 *If you can't do these with Bodyweight Unbroken, use a band. B. Every 3 minutes x 8 sets (4 rounds) Each set is for time: *2.00 min cap on each set, score is total time. Set 1: 25/18 Calorie Bke Erg Set 2: 12 Toes to Bar 12 Bar Touching Burpees *Bar must be out of standing reach. Performance: A. See Fitness B. Every 3 minutes x 8 sets (4 rounds) Each set is for time: *2.00 min cap on each set

CrossFit Claremont Mobility Resource Fitness: A. POLP Back Squats: *You are either already doing these and hopefully know what you're doing or are doing the first week which is 3 x 10 x 65%. *If you would like a Spreadsheet to figure out all of your lifts - email info@crossfitclaremont.com.au B. For time: 30 Deadlifts (50/35kg) 30/24 Calorie Row 15 Thrusters (50/35kg) *Time Cap: 9 mins, Top Scores: Sub 4 *There has been a lot of long workouts recently, this is a max intensit

Congrats to our Member of the Month - Ben!! When, how and why did you get started with us? I joined in mid-2022 to mix up my training with some olympic weightlifting from the strength/powerlifting style training I had been doing for years. Over the last year or so, I've started doing the WODs instead due to an accumulation of injuries from boring things like building furniture and putting a toddler in a car seat What would be your dream workout? Previously I would have sa

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. CrossFit: A. 3 Rounds: 20 sec L/Tuck Hang 10 B Stance RDL B. 20 min AMRAP: 1 min max Cal Ski 20 Russian Swings 1 min max Cal Row 20 Hand Release Push Ups KB: (24/16kg) *Score is total cals. Flow: A. See CrossFit B. 20 min AMRAP: 1 min Ski 10 sec Arch Hold 20 sec S Leg Wall Squat Hold (e side) 1 min R

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. *Back at the Gym today; schedule as per usual. Fitness: 30 min AMRAP (In Pairs) 10 Wall Walks 15 Strict Pull-ups 20 Power Cleans (40/30kg) 25 Toes to Bar 30 Wall Balls (9/6kg) 35 Box Jump Over (24/20") 40/30 Cal Bike Erg Performance: 30 min AMRAP (In Pairs) 10 Bar Muscle-ups 15 Wall Facing Strict HS

CrossFit Claremont Mobility Resource Unless we notify you otherwise our last class at Nedlands will be 9.15 am Friday. Classes will be on Saturday in Claremont as per usual. Fitness: *Classes end today after the 915am to allow us to move back. Classes as per usual tomorrow. A. Single Arm DB Hang Clean & Jerk: 5-5-5-5-5 (e side) (OT2.5M) B. 6 Rounds: 2 minutes work / 1 minute rest 15 Down Ups 100m Run Max Russian KB Swings in the remaining time (24/16kg) Performance: A. KB Cle

CrossFit Claremont Mobility Resource Unless we notify you otherwise our last class at Nedlands will be 9.15 am Friday. Classes will be on Saturday in Claremont as per usual. Fitness: A. 3 Rounds for quality: 15-25 sec Copenhagen Plank 5 Slantboard ATG Split Squats (e side) B. In Pairs: 20 Rounds for time: 10 DB Goblet Front Squats (22.5/15kg) 20/15 Calorie Row *Alt partner after each round. **35 min cap Performance: A. See Fitness B. In Pairs: 20 Rounds for time: 10 DB Front

CrossFit Claremont Mobility Resource Unless we notify you otherwise our last class at Nedlands will be 9.15 am Friday. Classes will be on Saturday in Claremont as per usual. Fitness: A. 40 min AMRAP in teams of 3, One person working at a time 200m Backwards Sled Drag (60/40kg) 100/70 Calorie Ski 10 x 50m Sled Push (40/25kg) *Each team member must do a 50m segments 50 Strict Chin Ups Performance: See Fitness. Weightlifting: (0 - 25 mins) A. Block Snatch. Build to a heavy sing

CrossFit Claremont Mobility Resource Unless we notify you otherwise our last class at Nedlands will be 9.15 am Friday. Classes will be on Saturday in Claremont as per usual. Fitness: 5K Run Time Trial (or whatever implement you've been doing the progressions on) You have the option of running west to the Otto Point stairs or doing 10 x 500m loops. Compare to 7/10/25 Peter D: 18.43 Lisa J: 22.55 Some targets if you aren't an experienced runner: Km 1: Target pace +3 secs - del

CrossFit Claremont Mobility Resource Unless we notify you otherwise our last class at Nedlands will be 9.15 am Friday. Classes will be on Saturday in Claremont as per usual. Fitness: A. Block Power Clean + Push Jerk: Build to a heavy single in 15 minutes: B. 4 Rounds for total reps: 30 seconds work / 30 seconds rest M1: Russian KB Swing (32/20kg) M2: Push Ups M3: V Ups M4: Strict Pull Ups M5: Calorie Echo Bike *Do a Ring Row if you don't have BW Pull Ups Performance: A. See