Wednesday 23.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here

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Fitness: 

A. Bench Press: (OT2.5M)

For load: 10-8-6-4-2

B. 20 min AMRAP

300m Run

- 30 sec rest -

15 Burpee Box Jump Over (24/20")

- 30 sec rest -

15 Strict Pull Ups + 15 Push Ups

- 30 sec rest -

15/12 Echo Bike Calories

- 30 sec rest -

*Looking for some intensity and push on each of the intervals, aim to complete them as a faster speed than you would without the rest.

Performance:

See Fitness

Weightlifting:

(0 - 12 min)

Clean Pull + Hang Squat Clean: (OT2M)

6 x (1+1) x 70%, 80%, 85%, 88%, 88%, 88%+

*%'s are from 1RM Hang Squat

*Perform hang squat clean from WEAKEST position. Choose from: above knee / below knee / hover.

(15 - 25 min)

Cluster + Thruster: 5 sets OT2M, building to a heavy complex

(30 - 42 min)

C. 3 Rounds alt OT2M

C1. 8-10 DB Seal Row

C2. 10 Banded Nordic Curls Sweat:

A. 5 Rounds for Time:

500/400m Bike Erg

15/12 Calorie Ski

--rest 4 minutes before Part B--

B. 5 Rounds for Time:

500/400m Bike Erg

200m Run

--rest 4 minutes before Part C--

C. 5 Rounds for Time:

500/400m Bike Erg

250/200m row

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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.