Friday 16.10.2026
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 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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