Sunday 15.11.2026
CrossFit:
A. 3 Rounds for load/quality
12-15 Monkey Foot Knee Raises
30 Banded (above knee) Hip Thrusts
B. OTM x 20 minutes alternating:
Minute 1: Max Cal Row
Minute 2: Max Burpees Over Rower
*Score is lowest round of row cal and burpee reps combined.
*IE - 12 Cal Row + 15 Burpees = 27 score.
*Step Over Rower is allowed.
Flow:
A. See CrossFit
B. OTM x 20 minutes alternating: (5 Rounds)
Minute 1: 9/6 Cal Bike Erg
Minute 2: 10-12 DB Bench Press
Minute 3: 9/6 Cal Ski Erg
Minute 4: 12 Good Mornings (off rack)
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.
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