CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit: OTM x 30 mins: (5 rounds) 30 work / 30 rest M1; Max Cal Echo Bike M2: Max Cal Ski M3: Max Double Unders M4: Max Cal Bike Erg M5: Max Cal Row M6: Rest Flow: OTM x 30 mins: (5 rounds) M1: 8-12 DB Bench Press M2: 8-12 DB Hip Thrusts M3: 8-12 Weighted Abmat Sit Ups M4: 8-12 Strict Pull Ups (use

CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Fitness: In Pairs for time: One person working at a time: Buy In: 1 Mile Run then, 6 rounds for time: 25 Kettlebell Swings 25 Front Rack alt Reverse Lunge Cash out: 1 Mile Run *Runs must be done in 400s. *30 min time cap Kettlebell: (32/20kg) Performance: In Pairs for time: One person working at a ti

CrossFit Claremont Mobility Resource Fitness: A. 3 Rounds for quality: 12 min OTM M1: 5 Half Kneeling Windmills (e side) M2: 20 Plate in Front Cossack Squats M3: 15-25 sec Copenhagen Plank (e side) M4: 30 Seated Banded Abductions B. 2 Rounds for time: 50 Goblet Squats 40/30 Calorie Bike Erg 30 DB Gorilla Rows (e side) 20m Dog Sled Push (125/100kg) 10 DB Plank Pull throughs (e side) DB: (22.5/15kg) *20 min time cap Performance: A. See Fitness B. 2 Rounds for time: 50 Goblet S

CrossFit Claremont Mobility Resource Fitness: "A. Gymnastics Week 17: Floor Series 4/4: Dynamic Hand Balancing: Cartwheels & Handstand Walking B. 20 Min AMRAP: 4 Wall Walks 8 Strict Pull Ups 12 Ring Push Ups 16/12 Ski Erg Calories 20/16 Echo Bike Calories Compare to 9/11/23 Nate S: 5 rounds Laura G: 3 rounds + 2 Wall Walks Performance: "A. See conditioning. B. 0 - 10 min: 10 Min AMREP: 1m Unbroken Handstand Walk 2m Unbroken Handstand Walk 3m Unbroken Handstand Walk etc Compar

CrossFit Claremont Mobility Resource Fitness: A. Front Foot Elevated (2") Back Rack Bulgarian Split Squats: (OT3M) 4s x 8r *Focus on stability and range. Back knee just off the ground. B. 12 min AMRAP: Buy in: 800m Run then AMRAP: 10 Australian Pull Ups 10 Box Jumps (24/20") 10 Front Squat (42.5/30kg) Performance: A. See Fitness B. 12 min AMRAP: Buy in: 800m Run then AMRAP: 20 Australian Pull Ups 20 Box Jumps (24/20") 20 Front Squat (42.5/30kg) Weightlifting: (0 - 18 min) A.

CrossFit Claremont Mobility Resource Fitness: A. OTM x 12 mins: 3 rounds: M1: Max Deficit Push Ups (2") M2: Rest - directly into - 3 rounds: M1: Max Push Ups M2: Rest B. "The Race that stops sensation" For time: Row 3200m OT2M (not including 0:00) 5 Lateral Burpees Compare to 2/11/21 Duncan L: 15.08 Lisa J: 17.28 Performance: A. OTM x 12 mins: 2 rounds: M1: Max Deficit Strict Deficit Handstand Push Ups (2") M2: Rest - directly into - 2 rounds: M1: Max Strict Handstand Push U

CrossFit Claremont Mobility Resource Fitness: A. 2x DB Kickstand Romanian Deadlift: (OT3M) 4 x 10-12 B. OTM x 20: (4 rounds) M1: 6-20 Cal Echo Bike M2: 10-15 Hang Power Cleans (52.5/35kg) M3: 12-15 V Ups M4: 3-15 Strict Ring Dips M5: Rest *Today we are looking to build sustainable efforts with our peak in intensity at the end. The only rules for these reps is you cannot decrease. Either hold or gradually increase across the 4 rounds. If you drop off, for the remainder of the