Sunday 01.11.2026
CrossFit:
A. Every 9 minutes for 27 minutes: (3 rounds)
0:00 - 2:30: Echo Bike Max Calories
- 30 seconds rest -
3:00 - 5:30: Row Max Calories
- 30 seconds rest -
6:00 - 8:30: Ski Max Calories
- 30 seconds rest -
*Aim for a consistent output across the 2:30 on each effort and round.
B. Post: (12 mins)
3 sets for max reps:
45 sec AMRAP Feet Banded Tuck Ups
Rest 15 sec
30 sec AMRAP Tuck Ups
Rest 30 sec
15 sec AMRAP Sit-Ups
Rest 1.45 min
Flow:
A. Every 9 minutes for 27 minutes: (3 rounds)
0:00 - 2:30: Accumulate a 30 sec towell hang then Echo Bike Max Calories
- 30 seconds rest -
3:00 - 5:30: Accumulate a 45 sec glute bridge hold then Row Max Calories
- 30 seconds rest -
6:00 - 8:30: Accumulate a 60 sec Wall Squat hold then Ski Max Calories
- 30 seconds rest -
B. See CrossFit
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.
Comments