CrossFit Barwon – CrossFit


Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.


What a cool WOD to round out the work week with.

Very simple and again classic CrossFit style. There is no way about it, just go as fast as you can and hold on the the bar, bell or otherwise. Then in true open style try to hit a max lift after the WOD. Today a clean, most peoples favourite. If we have more than 7 ppl in a class, which is very likely, feel free to eitherwait 4 min or do a 1000m run instead.

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
once you finish jackie check the clock for a 12 minute window to complete your clean

Clean (Post wod 1 RM)


3 rounds of row bowling

into 1 round sper side

1 min foam roll quad

15 Deep lunge HS culrs

10 BSS


3 rounds

5 scap pullup

10 barbell front squats

10 barbell pushpress

then demolish the wod!

Social Links (No Measure)

– Group Chat on Discord:
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733