Christmas Party details!
We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. OTM x 10:
3 Weighted Strict Chest to bar Pull Ups
B. 12 min AMRAP:
18/15 Bike Erg Calories
12 Lateral Burpees
6 Strict Pull Ups
Performance:
A. See Fitness
B. 12 min AMRAP:
12 Lateral Burpees
12 Push Press (50/35kg)
12 Chest to Bar Pull Ups
Comp Class:
*instead of Part B of the WOD, instead complete:
A. 2 x 45sec Single Leg Pole Assissted isometric Hold
B. 2 x 10 Rolling Squats
C. 2 Sets per leg; rest as needed b/t sets (one leg at a time)
10 sec Single Leg Wall-sit @ 90deg
8 KB Goblet, Dead-stop Pistol to bench
12 Band Assisted Pistols (SPEED out of hole, controlled negative)
COMP CLASS:
A. Front Rack Walking Lunge: 12-10-8-6 (reps)
Every minute for 6 minutes (3 rounds):
Minute 1:
3 Strict Pull-Ups
5 Chest-to-Bar Pull-Ups
7 Pull-Ups
Minute 2:
5 Strict Handstand Push-Ups
10 Kipping Handstand Push-Ups
- 2 min rest -
Every minute for 6 minutes (3 rounds):
Minute 1:
1 Legless Rope Climb
1 Rope Climb 15 feet
Minute 2:
2-3 Wall Walks
4-6 Wall Facing Strict Handstand Push Ups
- 2 min rest -
Every minute for 6 minutes (3 rounds):
Minute 1:
15/12 cal Row
Minute 2:
15/12 Cal Bike
*Modify the nunbers if needed so there is some intensity, but so the movement quality stays high.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup 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 info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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