Thursday 24.09.2026
Fitness:
Removalists work: Aim to keep this a steady effort, your heart rate should be elevated but you should be able to maintain a few sentences in a conversation when needed. A minute or so after finishing, you should be somewhat recovered. Definitely should feel like you could have gone faster - we are intentionally trying to stay a steady effort.
40 min AMRAP:
20 sec Side Plank Star Hold (e side)
15 KB Gorilla Rows (24/16kg) (15 on one arm then the other)
100m Wheelbarrow Carry (60/40kg)
10 Pike Handstand Push-Ups
20/15 Calorie Bike Erg
5+ Chin Ups
100m Front Rack KB Carry (24/16kg)
15 Parallette Push Ups
20 S Leg Heel Raises (e side)
20/15 Calorie Bike Erg
*use a spot if you can't get 5 Unbroken Chin Ups
Performance:
See Fitness
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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