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Weekly Workouts 25th - 1st December 2019

November 23, 2019

Upcoming Events/Info

30th November: NSW and QLD Fire Relief Appeal
Please scroll down to Saturday's Post to read about the schedule change for this week.

14th December: 12 Days of Christmas WOD

21st December: Christmas Party / Nass' going away party. Details here

Check the Events page for more info - https://www.crossfitclaremont.com.au/blog/category/Events

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.

If you are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.

MONDAY: 

Fitness:
In Pairs: 3 x 10 Min AMREPs
1000m Run (together)
60 Bar Facing Burpees
Max Strict Rope Pull Up

Performance:
In Pairs: 3 x 10 Min AMREPs
1000m Run (together)
60 Bar Facing Burpees
Max Muscle Ups in the remaining time

Sweat:
5 Min Max Airbike Calories

5 minutes rest

20 Min Max Airbike Calories

5 minutes rest

1 Min Max Airbike Calories

Compare to 17/5/19
Siobhane 240
Sean Y 426

Weightlifting:

*For the immediate future for Weightlifting classes, you will need to fill out a spreadsheet to calculate your lifting loads. The spreadsheet has been posted in the CrossFit Claremont Members Facebook page. Add Jason Walker on Facebook and he can add you in if you aren't in there. If you don't have Facebook, email jason@crossfitclaremont.com.au and he can email you the document.

1. Tempo Back Squat Cycle 2/5
5x4x78% of 1RM @ 30X1 (OT3M)

2. Push Press Wave 1 Week 25x65%, 75% 5+ x 85%
then
5x5x70%
*No cycling the Push Press

3. OTMx5: 5 Muscle Snatch
1 minute rest
OTMx5: 2 Snatch Pulls @ 105%

TUESDAY:

Fitness
1. 6x1+2 (Pause Deadlift + Deadlift)
*2 second pause below knee

2. 12 Min AMRAP
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

Barbell 40/30kg

Performance:
1. See Fitness

2. 12 Min AMRAP
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

Rounds 1-3: 50/35kg
Rounds 4-6: 60/40kg
Rounds 7+: 70/45kg

WEDNESDAY:

Fitness:
1. Front Squat Wave 1 Week 2
5x65%, 75% 5+ x 85%
then
5x5x70%

2. 10 minutes Max Airbike Calories

Performance:
See Fitness

Sweat:
Death by Ski Erg Calories:1 min work, 1 min rest
Men start @ 10
Women start @ 6
*Add 2 Calories each round.
**If you fail before the 10th round, continue on with the second highest round you completed.

Post: 4x7 Ab Wheels

Weightlifting:
1. Front Squat Wave 1 Week 2
5x65%, 75% 5+ x 85%
then
5x5x70%
(If you did this in the class, complete:8x5 Supported Pendlay Rows).

2. Power Clean Wave 1 Week 2
5x65%, 75% 5+ x 85%
then
Hang Power Clean 5x5x70%
*Power Clean is a dump and reset from the floor.

3. Build to a Heavy 5 Split Press

THURSDAY:

Fitness:
1. Max Double Unders in 3 minutes

Compare to 3/12/18
Wacey 308
Siobhane 267

2. 4 Rounds for time:
27 Sit Ups
21 Assisted Box Jump Over
15/10 Calorie Ski
9 Toes to Bar

 

Performance:

See Fitness

Gymnastics:
Week 1. Midline Strength & Control

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

(Fun Kit) FRIDAY:

Fitness:
If you don't wear a fun kit: 60 minute run, otherwise:

4 Min AMRAP:
21 DB Deck Press
21 Single DB Box Step Over
Max Row Calories in remaining time

4 minutes rest

4 Min AMRAP:
15 Deck Press
15 Single DB Box Step Over
Max Row Calories in remaining time

4 minutes rest

4 Min AMRAP:
9 Deck Press
9 Single DB Box Step Over
Max Row Calories in remaining time

Dumbbell/s: 22.5/15kg
Box 24/20"

Performance:
If you don't wear a fun kit: 60 minute run, otherwise:

4 Min AMRAP:
21 Push Press 50/35kg
21 Single DB Box Step Over
Max Row Calories in remaining time

4 minutes rest

4 Min AMRAP:
15 Push Press 70/50kg
15 Single DB Box Step Over
Max Row Calories in remaining time

4 minutes rest

4 Min AMRAP:
9 Push Press 90/60kg
9 Single DB Box Step Over
Max Row Calories in remaining time

Dumbbell: 22.5/15kg
Box 24/20"

A fun kit doesn't need to be a whole outfit, it something subtle is fine.

SATURDAY: 

This Saturday there will be a slightly modified schedule so we can maximise attendance to the CrossFit classes. We will be having a fundraiser for the NSW and QLD Bushfire Disaster Relief Appeal.

All the raised money will be donated to Red Cross. Please donate generously, for many of these people through no fault of their own have lost everything.

We will be doing the workout "Hotshots 19". There will be two real life Firefighters there too who can squirt you with a hose after the workout.

The schedule for Saturday will be 
7.30am Weightlifting
8.30am CrossFit
9.30am CrossFit

Fitness:

"Hotshots 19"
6 Rounds for time:
30 Squats
19 Power Cleans 60/40kg
7 Strict Pull Ups
400m Run

Alternative Options:
Can be shared between 2 people

or
6 Rounds for time:
30 Squats
19 Kettlebell Swings 32/20kg
7 Strict Pull Ups
400m Run

On June 30, 2013 while fighting a fire in Yarnell, AZ, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives.

Compare to 12/10/13
Jason 31.41
Linda M 30.24

 

Performance:
See Fitness

Weightlifting:

1. Snatch: 4x60%70%,75% 3x3x80% (OT2.5 Min)

2. Clean and Jerk: 4x60%70%,75% 3x3x80% (OT2.5 Min)

3. Build to a Heavy Double Overhead Squat

SUNDAY:
9am CrossFit:
4 Rounds: 6 Minutes work, 2 minute rest
25/20 Calorie Row
25/20 Calorie Ski
Max Calorie Airbike in the remaining time

10am: Gymnastics:
Week 1. Midline Strength & Control

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

 

 

11am: Mobility Class

Open Gym 10am - 12pm:  Please remember to sign in.

 

 

 

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