Friday 06.11.2026
Fitness:
A. 3 Rounds for quality: 12 min OTM
M1: 5 Half Kneeling Windmills (e side)
M2: 20 Plate in Front Cossack Squats
M3: 15-25 sec Copenhagen Plank (e side)
M4: 30 Seated Banded Abductions
B. 2 Rounds for time:
50 Goblet Squats
40/30 Calorie Bike Erg
30 DB Gorilla Rows (e side)
20m Dog Sled Push (125/100kg)
10 DB Plank Pull throughs (e side)
DB: (22.5/15kg)
*20 min time cap
Performance:
A. See Fitness
B. 2 Rounds for time:
50 Goblet Squats
40/30 Calorie Echo
30 DB Gorilla Rows (e side)
20m Dog Sled Push (125/100kg)
10 DB Plank Pull throughs (e side)
DB: (32.5/22.5kg)
*20 min time cap
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 competitors' 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.
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