Wednesday 11.02.2026
- Kat
- Feb 8
- 2 min read
Updated: Feb 10
Fitness:
OTM x 20 mins:
M1: 1-3 Rope Climbs
M2: 30-60 Double Unders
M3: 2-10 Strict Ring Pull Ups
M4: 10-20 Thrusters (30/20kg)
M5: 7-10 Cal Bike Erg
*Rope Climbs > No touch rope down ups
*DUs > Penguin taps
- directly into -
In Pairs for max distance: Wheelbarrow Carry (100/70kg on)
Open/Quarter Final:
OTM x 20 mins:
M1: 1-3 Rope Climbs
M2: 30-60 Double Unders
M3: 2-10 Muscle Ups
M4: 10-20 Thrusters (43/29kg)
M5: 7-10 Cal Bike Erg
- directly into -
3 x 1 Thruster in 10 minutes (from the floor)
Take as many attempts as you like, but your best 3 lifts are scored.
Weightlifting:
(0 - 20 min)
A. Snatch
Min 1-2: 2 x 60%
Min 3-4: 1 x 70%
Min 5-6: 1 x 75%
Min 7-8: 1 x 80%
Min 9-10: 1 x 85%
Min 11-20: Build to a Heavy Single
*After any miss, you must go back to your previous lift and complete that.
(25 - 30 min)
Block Clean Pull: (OTM)
5s x 1 x 105%
(30 - 40 min)
Build to a Heavy Single Thruster.
*If you did or are doing that in class:
3 Rounds for quality:
20m SA DB Overhead Carry
10 DB External Rotations
10 Weighted GHD Hip Extensions
Sweat:
In teams of 3-4:
21,000/16000m Bike Erg
*Every time, you change working partner complete:
6 alt Single Arm Devil Press (22.5/15kg)
12 Box Jumps (24/20")
Compare to 3/9/25
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 Competitors 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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