Thursday 02.07.2026
- Nicole Ascott
- 1 day ago
- 2 min read
Upcoming Events and Info Conditioning:
A. Week 4 - Bar Series 4/5 - Butterfly Pull Ups
B. On a 20 minute clock for total reps:
Each section begin with a 200m run
0:00 - 4:00:
Max Double Unders in the remaining time
4:00 - 8:00:
Max Distance Sandbag Carry (65/45kg) in the remaining time
8:00 - 12:00:
Max Strict Abmat Sit Ups in the remaining time
12:00 - 16:00:
Max Distance Farmers Carry (32/24kg) in the remaining time
16:00 - 20:00:
Max Burpees in the remaining time
Skill & Strength:
A. See Conditioning
B. On a 20 minute clock for total quality reps:
Each section begin with a 200m run
0:00 - 4:00:
Max Kip Extensions
4:00 - 8:00:
Max Unbroken Freestanding shoulder taps
8:00 - 12:00:
Accumulate quality sets of 5 Strict Butterflies
12:00 - 16:00:
Max Distance Sandbag Carry (65/45kg) in the remaining time
16:00 - 20:00:
Max Piked Leg Lifts over medball on paralettes
Comp Class:
A. For time:
50 Strict HSPU
50 Kipping HSPU
*15 min time cap
Compare to 9/11/21
Ervin 9.21
*If you don't think you will get to the Kipping in that time, instead do:
For time:
25 Strict HSPU
50 Kipping HSPU
*15 min time cap
Compare to 23/2/21
Wacey B: 5.58
Milla K 14.40
B. 3 min AMREP:
10 alt DB Snatch (22.5/15kg)
8 alt DB Snatch (30/20kg)
6 alt DB Snatch (35/22.5kg)
Max alt DB Snatch (40/27.5kg)
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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