Tuesday 07.07.2026
- Nicole Ascott
- Jul 5
- 2 min read
Upcoming Events and Info Unfortunately, due to several staff being unavailable, there will be no 6.30pm CrossFit Class tonight. There will still be the 6.30pm Hyrox class, which can be modified for you if needed.
Sorry for the inconvenience. 7.30am Mobility Class: On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term.
Fitness:
A. Weighted Pull Ups: Build to a 1RM in 10 minutes
- 2-3 minutes rest -
Strict Pull Ups: Test your max unbroken reps.
Compare to 21/4/26
Weighted: Chris L: 53kg / Chloe A: 26.5kg
Max BW: Lane: 27 / Kat B: 19
If you don't have a BW Pull up yet
- Max Chin over Bar Hold
- Max Unbroken Bulgarian Ring Rows (Ring under armpit, feet in front of rings)
- If you have extra time, complete 5 x 5 banded.
B. "Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull Ups
*15 min time cap
Compare to 2/8/22
Lane S: 7.54
Kat B: 8.31
Performance:
A. See Fitness
B. "Helen" or if you have a sub 10 Helen and so wish:
"Heavy Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (32/24kg)
12 Chest to Bar Pull Ups
Compare to 2/8/22
Lane S: 8.45
HYROX: (6.30pm)
*For best results, we also recommend following some additional running work. Check our endurance track for the 10K paced interval work which is well suited.
Beginning every 7 minutes; complete a 800m Run then max reps until the 6:00 mark.
R1: Sled Push (180/140)
R2: Sled Pull (80/50)
R3: Burpee Broad Jump
R4: Farmers Carry (32/24kg)
R5: Walking Lunges
R6: Wall Balls
*Same as last week just a little more work. Aim to get a little more reps in each station
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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