Sunday 03.08.25

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info

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On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road.

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CrossFit:

A. 3 Rounds for load/quality: (alt OT2M)

10 Bulgarian Ring Rows

5 ATG Slantboard Split Squats

B. 20 minutes for Max Calories:

90 sec Echo Bike for Calories

10 Australian Pull Ups

30 sec Hanging Tuck

15 Russian Swings (32/24kg)

*Score is total Echo Bike Calories

Compare to 28/7/24

Dave H: 130

Flow:

A. See CrossFit

B. 20 min AMRAP:

60 sec Bike Erg

5 Hanging Thigh Taps (e side)

5 walking knee hugs (e side)

60 sec Ski

5 frankenstein walks (e side)

5 inch worms

Compare to 28/7/24

Owen F: 4 rounds HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner)

For Time:

1000m Run

16m Sled Pull

- Rest 1:00

1000m Run

500m Ski

- Rest 1:00

1000m Run

30m Burpee Broad Jumps

- Rest 1:00

1000m Run

500m Row

- Rest 1:00

1000m Run

50m Sandbag Lunge

- Rest 1:00

1000m Run

50 Wallballs (20/14lbs)

Time Cap - 65 minutes

*3 different Sled Pull weights: 180/140/100. If the sled is taken when you get there, do Ski or Burpee Broad jumps and then do it next round or the round after. Split the class in half with a 3 min stagger.

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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.