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  • Kat

Wednesday 27.09.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


In Pairs for time:

50 Seated Press

100 Deadlifts

100 Hang Power Cleans

100 Back Rack Reverse Lunges

100 Back Squats

50 Deck Press

Barbell: (50/35kg)

*If the barbell touches the ground, both partners complete a 1000m run.

Compare to 28/9/23

Duncan & Jason: 22.17

Liz & Lingee: 27.00


See Fitness


A. Back Squat: 20 Rep Max Session 5/9

*All the 20 rep %s are based off your 5RM.

20 x 80%

8 x 80%

*I would strongly suggest getting these Squat sessions done before the WOD. The focus with all these sessions is the first set. Take as a big a rest as you need. Try your best, but if you have to break the second set up - do it. Before you do a session make sure you have completed the ones before it. Eg, don't dop #3 with #2 and #1.

B. 5 sets on each side:

7 DB Press + 7 DB Push Press + 7 DB Push Jerk

*Start on your weaker side and aim to do the same loads as last week and hold the extra 3 reps. Really focus on a snappy lockout for the jerks. Don't press them out.

C. 5 sets: Build from 75%

2 Block Power Clean + 3 Block Clean Pulls


For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.


Log all workout results to Beyond the Whiteboard. Visit 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 to be added to the private group or you can follow on our Beyond the Whiteboard track.

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