Friday 02.05.2025

Upcoming Events

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Fitness: 

A. 3 alt sets, OT90

A1. 3-4 Weighted Pull Ups

A2. 8-10 Half Kneeling Banded Chops

A3. 8-10 DB Cuban Press

B. 3 rounds:

4 minute AMRAP

600m Run

15 Dual DB Bent Over Row (22.5/15kg)

AMRAP Push Ups in time remaining

- Rest 1 minute between rounds -

Performance:

A. See Fitness

B. 3 rounds:

4 minute AMRAP

600m Run

15 Dual DB Bent Over Row (22.5/15kg)

AMRAP Strict HSPU in time remaining

- Rest 1 minute between rounds -

Comp Class:

A. "TTT Throwdown 283"

0 min: 60 sec Max Cal Row

Rest 30 sec

1:30: Max unbroken Toes to Bar

Rest until 3 min mark

+

3 min: 60 sec Max Cal Row

Rest 30 sec

4:30 Max unbroken KB Swing - (24/16kg)

Rest until 6 min mark

+

6 min: 60 sec Max Cal Row

Rest 30 sec

7:30 Max unbroken Toes to Bar

Rest until 9 min mark

+

9:00 min: 60 sec Max Cal Row

Rest 30 sec

10:30 Max unbroken Wallball - (20/14#, 10/9ft)

*12 min cap

*Score is total calories + unbroken reps combined.

B. Anything you missed during the week or some mobility / skill development.

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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 you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.

If you have questions just email us.If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.