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Weekly Workouts 28th - 3rd February 2019

January 26, 2019

Log all workout results to Beyond the Whiteboard. You can start a Beyond the Whiteboard account by going to https://beyondthewhiteboard.com signing up and using the code CFC123.

MONDAY: (Australia Day Public Holiday - One 8.30am class today only)

Fitness:
"WOOD"
5 rounds for time of:
Run, 400m
10 Burpee Box Jumps, 24/20"
10 Sumo Deadlift High Pulls 42.5/30kg
10 Thrusters, 42.5/30kg
Rest 1 min

Compare to 25/4/18
Sean S: 21.14
Kim H: 26.41

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Performance:
See Fitness

TUESDAY:

Fitness
For time:
Row 1500 m
150 Double Unders
50 Bike Calories
150 Double Unders
Row 1500 m

Compare to 2/5/18

Brad C: 18.54
Liz B: 20.51

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. 5 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Clean
6 Dumbbell Push Ups
Dumbbell: 22.5/15kg

2. In Pairs:
5 Min AMRAP10/7 Cal Bike
*Alt partner each round.

Performance:
1. "DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 70/47.5kg

or if you have a sub 7 DT

"Heavy DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 92.5/65kg

2. See Fitness

Sweat:
In Pairs: 30 Min AMRAP - Alt Partner Each movement
9 Devil's Press 22.5/15kg
9 Devil's Press 22.5/15kg

18/15 Cal Row
18/15 Cal Row
24 Anchored Sit Ups w 22.5/15kg DB
24 Anchored Sit Ups w 22.5/15kg DB

36/30 Cal Row
36/30 Cal Row

Weightlifting:

1.8 Sets:
Power Snatch + Snatch Balance (2 sec pause in catch)
50%-53%-56%-59%-62%-65%x3

2. On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause for a second in your catch)

3. Front Squat
7 Sets of 1, On the 1:30:
1 Pause (3 seconds in bottom) + 1 Regular Front Squat

THURSDAY:

Fitness:

1. Front Squat
7 Sets of 1, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

2. 12 Min AMRAP
10 Strict Chest to Bar Pull Ups
15 Burpees
20 Alt. Back Rack Step Ups 30/20kg

 

Performance:

See Fitness

Gymnastics:
Toes to Bar and Straight Arm Pulling

(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY:

Fitness:
1. Max Unbroken True Ring Rows

2. "Task Priority Fight Gone Bad"
3 Rounds:
20 Wallballs (20/14)
20 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (35/25kg)
20 Shoulder to Overhead (35/35kg)
20/14 Calorie Row

Rest 2 Minutes


Performance:
1. Max Ring Muscle-Ups

​2. "Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (35/25kg)
30 Shoulder to Overhead (35/35kg)
30/21 Calorie Row

Rest 2 Minutes

SATURDAY:

Fitness:
Teams of 3 (30 Minute Time Cap):

2 Rounds:
30 Bar Facing Burpees
30 Dumbbell Alt. Lunge 22.5/15kg
30 Toes to Bar
30 Goblet Squats 32/24kg

150/100 Calorie Bike

2 Rounds:
30 Bar Facing Burpees
30 Dumbbell Alt. Lunge 22.5/15kg
30 Toes to Bar
30 Goblet Squats 32/24kg

150/100 Calorie Bike

2 Rounds:
30 Bar Facing Burpees
30 Dumbbell Alt. Lunge 22.5/15kg
30 Toes to Bar
30 Goblet Squats 32/24kg

 

Performance:
Teams of 3 (30 Minute Time Cap):

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (42.5/30kg)
30 Toes to Bar
30 Thrusters (42.5/30kg)

150/100 Calorie Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (50/35kg)
30 Toes to Bar
30 Thrusters (50/35kg)

150/100 Calorie Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (60/42.5kg)
30 Toes to Bar
30 Thrusters (60/42.5kg)

Weightlifting:
1. For Time:
5 Squat Clean and Jerks (70%)
4 Squat Clean and Jerks (75%)
3 Squat Clean and Jerks (80%)
2 Squat Clean and Jerks (85%)
1 Squat Clean and Jerks (90%)

2. OTMx10
2 Clean Pulls @105%

3. 4 Rounds: Alt OT2M
5 Kneeling Landmine Press
5 Front Squats @ 70%

Competition Club:
1. 10 Minutes to practise your handstand walk

2. Today's Performance WOD, but in pairs. (50 min cap)

SUNDAY:

Rest Day

Open Gym 9am - 11pm:  Please remember to sign in.

 

 

 

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