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September 1, 2019

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Weekly Workouts 9-15th of September 2019

September 8, 2019

Upcoming Events/Info
26th October: CrossFit Claremont do True Grit - Get your regos in! (the 10.30am slot is full, book into the 10.15am instead)

Check the Events page for more info -

Log all workout results to Beyond the Whiteboard. Email to set up an account.

If you would like access to our Competitors/Extra's program, ask a coach.

1. 4 Rounds Alt E 90 Seconds
5 Shrimp Squats
2-10 Pike HSPU

2. In Pairs: 20 Min AMRAP
30 Hanging Alt. DB Step Ups 22.5/15kg 24/20"
30 DB Push Press 22.5/15kg
2 Second Goal Runs
Second Goal Prowler Push

Strength Class:
1. 5 Sets, alternating
A. 5 Landmine Press + 5 Landmine Push Press
B. 10 Landmine Single Leg Deadlift

2. S3 20 Rep Squat:
3x5 Warm up sets as required
then, 20x60%

1. 4 Sets: OT2M
30m Sandbag Carry 65/45kg
1 Fast Rope Pull

2. 15 Min AMRAP
30 Second Tuck Hold
20/15 Calorie Bike
15 DB Renegade Rows 22.5/15kg
10 Sandbag over the shoulder 65/45kg
1 Rope Pull 60/40kg

1. 3 Rounds for load:
6 Double KB Front Squats @ 42X1
12 Double KB Row

2. In Pairs: Accumulate as many Calories as possible in 21 minutes:
1st 7 Minutes: Partner must have two kettlebells in the Front Rack position (32/20kg) while the other partner is rowing.

2nd 7 Minutes: Partner must be holding two kettlebells in a Farmers Carry (32/20kg) while the other partner is rowing.

3rd 7 Minutes: One partner resting while the other is rowing.

Score is total meters.

Compare to 4/9/18
Mitch Bell & Sean Sweeney 441
Liz Bellis & Lingee So 366

Strength Class:
1. Work up to a Heavy Triple Farmers Deadlift

2. S4 20 Rep Squat:
3x5 Warm up sets as required
then, 20x65%

3. For quality
10 Strict Pull Ups
50 Barbell Upright Row 20/15kg
50 Bent over Row 20/15kg

1. 4 Rounds: E3MOM
Max Unbroken Push Ups
20 Single Leg alt. Wall Sits

2. 20 Minute Rugby Run for distance


"Calorie King"
4 Rounds: 1 minute work, 1 minute rest
Airbike Calories
Row Calories
Ski Calories
Bike Erg Calories
Row Calories

SATURDAY: (CrossFit 7.30 & 8.30am, Run Club at 9.30am. Due to Rugby Grand Final's, meet at the location below in photo.)

1. 4 Rounds: 60 second Weighted Bridge 10/5kg

2. For time: 450m Walking Lunge, if you want some extra enjoyment, add a 10/5kg Plate
Compare to 7/9/18 and 7/9/19
Duncan 10.17
Aleks: 14.05

With plate:
Sean Y 18.30
Lingee 19.10


9am Swim Club @ Claremont Pool. Please try to reserve a spot via Zen Planner.




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