Tuesday 13.10.2026
Fitness:
A. Weighted Pull Ups: (OT2M)
4-4-4-4-4
*If you can't do these with Bodyweight Unbroken, use a band.
B. Every 3 minutes x 8 sets (4 rounds)
Each set is for time:
*2.00 min cap on each set, score is total time.
Set 1:
25/18 Calorie Bke Erg
Set 2:
12 Toes to Bar
12 Bar Touching Burpees
*Bar must be out of standing reach.
Performance:
A. See Fitness
B. Every 3 minutes x 8 sets (4 rounds)
Each set is for time:
*2.00 min cap on each set, score is total time.
Set 1:
25/18 Calorie Echo Bike
Set 2:
12 Toes to Bar
12 Bar Touching Burpees
HYROX (6:30pm):
OTM 10 min x 4 sets:
7 min work
250m Ski
500m Row
250m Ski
AMRAP in remaining time:
10m Sled Push (150/125kg)
10m Travelling Burpees
20 sec Bar Hang
- 3 min easy bike erg spin recovery -"
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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