Friday 17.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.

Fitness:

A. ALT OTM for 10 minutes (5 rounds):

Odd: 5 Weighted Pull-Ups

Even: Max Kipping/Butterfly Chest-to-Bar Pull Ups for 15 seconds

B. "Concept Golf"

1:00 work / 1:00 rest for 18 rounds

Score - Male/Female

Eagle - 335/295m (670/590m)

Birdie - 320m/280m (640/560m)

Par - 300/265m (600/530m)

Bogey - 280/250m (640/500m)

Double Bogey - 260/235m (520/470m)

*Brackets are Bike Erg scores

1st 6 holes: Ski

2nd 6 holes: Bike Erg

3rd 6 holes: Row

Score is your over or under par number.

Performance (Open and Quarterfinal focus):

See Fitness

Comp Class:

A. 20 min AMRAP:

10/7 Cal Echo Bike

10 x 8m Shutles (up and back = 2)

10/7 Cal Echo Bike

4 ring muscle ups

-- rest 90 seconds between sets --

B. 20 minutes for quality:

1 legless Rope Climb

1 Rope Climb

40 Crossover Single Unders

20m handstand Walk

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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.