Sunday 20.07.25
- Kat
- Jul 13
- 2 min read
Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here
CrossFit:
30 min OTM:
*30 sec efforts are from the 0-30 sec mark.
M1: 30 sec max Cal Ski
M2: 6m Dog Sled Pull & Push (130/100kg)
M3: 30 sec max Cal Echo
M4: 12 Hanging DB alt Lunges (22.5/15kg)
M5: 30 sec max Cal Row
M6: 18 Renegade Rows (each arm = 1) (22.5/15kg)
*Score is total Calories. Don't start on the machine until the prescribed work on the even minutes is done.
Flow:
30 min OTM:
Choose loads that keep this a controlled effort.
M1: 12/9 Cal Ski
M2: 6m Dog Sled Pull & Push (130/100kg)
M3: 12/9 Cal Echo
M4: 12 Cossack Squats (6 e leg)
M5: 12/9 Cal Row
M6: 18 Renegade Rows (each arm = 1) HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner)
A. 15 minutes to do 3-5 10m Sled Pushes at 150/110kg or as close to that as possible.
B. *The class will be split into 3 sections
On a 58 Minute Running Clock:
For time
1000m Run
1000m Ski or Row
1000m Run
Time Cap - 18 minutes
Rest/Walk 2 minutes
At 20 min mark
For Time:
1000m Run
80m Burpee Broad Jumps
1000m Run
Time Cap - 18 minutes
Rest/Walk 2 minutes
At 40 min mark
For Time:
1000m Run
120m Sandbag Walking Lunge
1000m Run
Time Cap - 18 minutes
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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