Tuesday 20.10.2026
Fitness:
A. Row technique work.
B. "Concept Golf"
18 Rounds: 1 min work, 1 min rest
alt between
Row
Ski
Bike
(6 of each machine)
Golf scoring
Eagle (-2): Male > 335m, Female > 295m
Birdie (-1): Male > 320m, Female > 280m
Par (0): Male > 300m, Female >265m
Bogey (+1): Male > 280m, Female, > 250m
Double Bogey (+2): Male > 260m, Female > 235m
Triple Bogey (+3): Male < 260m, Female < 235m
*Double those numbers for Bike
Compare to 21/6/26 and 12/5/26
Mitch B: 8 under
Grace B: 12 under
Performance:
See Fitness
HYROX (6:30pm):
40 min max distance Bike Erg
*Set the Bike to 40 mins so it doesn't turn off, once you finish the work, continue on
0:00 min: 60m Burpee Broad Jump
6:00 min: 60m Sled Push (80/55kg)
12:00 min: 600m Row
18 min: 6 Sled Pulls (50/30kg)
24 min: 600m Ski
30 min: 60m Walking Lunges (22.5/15kg)
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.
Comments