Thursday 31.07.2025
- Kat
- Aug 2
- 2 min read
Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info
Conditioning:
A. Gymnastics Cycle Week 7: Ring Series 1/4: Ring Control: False Grip Hang and Skin the Cat.
B. 15 min AMRAP:
5 Rounds of 30 work and 30 rest
Chest to Bar Pull Ups
Row Calories
Broad Jumps (1.5/1m)
Compare to 25/7/24
Nate S: 251
Skill & Strength:
A. See Conditioning
B. 15 min AMRAP:
A minimum of 5 or 5 attempts, a max of 10 Bar Muscle Ups
5 Clapping of lift off Push Ups
10 Hollow Rocks
5 Slantboard Split Squats (e side)
Compare to 25/7/24
Pete D: 25
Shannon C: 1
*if you have 5+ Unbroken Bar Muscle Ups:
'x' Strict Chest to Bar Pull Ups + 3 bar Muscle Ups
5 Clapping of lift off Push Ups
10 Hollow Rocks
5 Slantboard Split Squats (e side)
*Score is total strict pull ups
Compare to 25/7/24
Nate S: 50 C2B
Nikki A: 36 C2B
Competitors Class:
A. 3 min AMREP:
10 Wall Facing HSPU
15 Strict HSPU
Max HSPU in the remaining time
Compare to 26/4/24
Ervin: 10 Kipping
Nikki: 6/15 Strict
B. OT4M x 3 Rounds:
12m Handstand Walk
12 Bar Muscle Ups
12m Handstand Walk
*Skip the bar MU portion here if you did yesterday.
- 1 min rest -
Compare to 26/4/24
Nate S: 5.18
C. 10 rounds of 30 work and 30 rest
Echo Bike Cals
Compare to 26/4/24
Nate S; 148 cal
Grace B: 112 cal
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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