Thursday 17.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here

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We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.

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Conditioning: 

A. Gymnastics Cycle Week 5 - Open session. 20 minutes to work on something of your choice.

B. 20 min AMRAP:

200m Farmers Carry (32/24kg)

2 min Wall Sit

400m Run

2 min Front Plank

*Wall Sit - Hips at Parallel - hands OFF thighs

*Holds don't have to be unbroken but have to be in minimum 30 sec increments.

Skill & Strength:

A. See Conditioning

B. 20 Min AMRAP:

Max Unbroken (Max 12) (or 5 accumulated) Bar Muscle Ups/attempts

20 Hollow Rocks

10 Shoot thoughts on Parallettes

20m Handstand Walk (or 30 sec Facing away from wall handstand alt plate climbs)

10 Strict Toes to Bar (or 5 dragon flags)

Competitors Class:

A. Throwdown 294

30 Power Snatch (61/43kg)

30 Shuttle 16m

30 Power Clean & Jerk (61/43kg)

*Shuttle 8m down and 8m back = 1

*12 min cap

Top Scores: 11min

B. Every 2 minutes for 18 minutes: (3 rounds)

Min 1-2: 120 Double Unders

Min 3-4: 24 Burpee to Ring Touch

Min 5-6: 12 Muscle Ups

*If you miss one section, the next time through rest on the movement beforehand to focus on getting out as many as possible.

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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.