CrossFit Barwon – CrossFit


It is not in the stars to hold our destiny but in ourselves.

Hero DAY

Speedwork too for some funsies.

you may not be able to do the skill portion of todays wod, but don’t dispare, perhaps one day you may.

You have a few oppertunities to get some perfect air squats in today… so i suggest you give that a crack. use the med balls if you cannot maintain positions.

Metcon (Distance)

10 min EMOM

1) 2 Per side single leg box jump

2) 1-2 Skin the cat

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here


Pizza delivery burpee x 3 for 6 minutes

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