Thursday 22.01.2026
- Kat
- Jan 18
- 2 min read
Updated: Jan 23
*On Australia Day we will have an 8am WOD (enter through gate 1) Conditioning:
A. Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over
B. 3 Rounds: (22.30)
1 minute per movement, 30 seconds rest between:
M1: 10 Kipping Pull Ups (or Swing & Pops)
M2: Calorie Bike Erg
M3: Hollow Rocks
M4: Calorie Ski
M5: 5m Plate Push (20kg)
Skill & Strength:
A. See Conditioning
B. 3 Rounds: (22.30)
For quality: 1 minute per movement, 30 seconds rest between:
M1: Max reps Bar Pull Over
M2: Max Tuck Hang w Medball Between Legs
M3: Max Bar Muscle Ups or Kipping Pull Ups (Done in singles. Aim to do them as high as possible)
M4: Hollow Rocks
M5: Max Handstand Hold on DBs
Comp Class:
A. "Age Group Quarterfinal 23.1"
For total Time:
3 rounds of:
15m Double Dumbbell Farmers Walking Lunge(22.5/15kg)
20 TTB
...into
2 rounds of:
15m Double Dumbbell Front Rack Walking Lunge
15 CTB
...into
15m Double Dumbbell Overhead Walking Lunge
10 Bar MU
*20 min time cap
Compare to 2023
Conor Bl: 9.03
Jason W: 14.20
Jen H: 5 rounds + 3 MU
B. 10 Rounds for time:
10 Bar Facing Burpees
- 30 seconds rest -
*Bar Facing Burpees @ .5 sec faster than your sec/rep speed from initial test. IE - if your speed is 4.5 sec/rep, aim for 4 sec/rep = 40 seconds to complete
*Easy walking in the rest period.
*Rest 5 minutes halfway if you fall off pace
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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