Monday 24.03.25

Upcoming Events

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Fitness

"Repeat week from this time last year*

Warm Up: 2 sets for quality:

4 Bottom of Squat KB Press (e side)

4 Reverse Lunges to cossack squat (e side)

A. Back Squat 6-6-6-6-6

*Target is max load across the 5 sets.

Compare to 8/4/23

Jason W: 5220kg

Kat B: 3060

B. 12 min AMRAP:

10 Push Ups

15 Wall Balls

25/20 Calorie Bike Erg

Compare to 8/4/24

Matt Bi: 4 + 6 Push Ups

Juli G: 3 + 7 Wall Balls

Performance/Open Track:

Warm Up: See Fitness

A. 15 minutes to complete:

Back Squat:

3 x 73%

3 x 83%

3+ x 93%

*If you did this last year use the same loads

Compare to 8/4/24

Jason W: 6 x 155

Grace B: 8 x 108

B. 12 min AMRAP:

50 Wall Balls

40 Handstand Push Ups

30 F.Rack DB Squats (22.5/15kg)

20 Wall Facing Strict HSPU

*If you don't have Wall Facing, so a pike with one leg elevated

Compare to 8/4/24

Will D: 1 + 50 Wall Balls

Milla K: 12 WFSHSPU

Sweat: Warm Up: Pick Drill

"Sprint Ergathalon"

For time

2000m Ski

2000m Row

4000m Bike Erg

*machines can be done in any order but once you start on one you must complete it.

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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.