Monday 12.05.2025
- Kat
- May 11
- 1 min read
Updated: May 14
Fitness:
A. In 20 minutes: Pause (3 sec) Back Squat:
3-2-1-1-1-1
*Build to a max for the day
*Go as heavy as depth and form will allow.
Compare to 31/3/25
Jason W: 160kg
Kate E: 95kg
B. Echo Bike Reverse Tabata
8 Rounds x 10 sec work, 20 sec rest
Compare to 20/10/21
Nate S: 75 Cal
Performance:
See Fitness
Sweat: "Concept Golf"
18 Rounds: 1 min work, 1 min rest
alt between
Row
Ski
Bike
(6 of each machine)
Golf scoring
Eagle (-2): Male > 335m, Female > 295m
Birdie (-1): Male > 320m, Female > 280m
Par (0): Male > 300m, Female >265m
Bogey (+1): Male > 280m, Female, > 250m
Double Bogey (+2): Male > 260m, Female > 235m
Triple Bogey (+3): Male < 260m, Female < 235m
*Double those numbers for Bike
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.
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