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Sunday 26.01.25

Kat

Updated: Jan 24

Australia Day Monday Public Holiday Hours:

8am Weightlifting 9am Partner WOD 10.15 - 11.30am Open Gym

CrossFit:


A. 3 Rounds:

A1. 15 DB Bent Over lateral raise

A2. 10-12 Monkeyfoot Leg Curls


B. 20 min AMRAP:

9 Sandbag Over Box (30"", 45/35kg)

24/18 Cal Echo Bike

12 Sandbag alt Reverse Lunges (45/35kg)

24/18 Cal Ski


Compare to 3/11/24


Flow:


A. See CrossFit


B. 20 minutes @ easy pace:

10m Banded Monster Walk Forward + 10m Backwards

25/18 Cal Row

5 Jefferson curl with 4-7kg DB only

25/18 cal echo bike

5 sumo stance squats w/ 3 sec hold in bottom of each


Compare to 3/11/24

 

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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