CrossFit Barwon – CrossFit


Rarely affirm, seldom deny, always distinguish.

Force Day

Catch up from saturday that we were going to do, but did iron triathlon instead. Today we’re looking at getting the legs to seemlessly give force into the arms, this is very much a timing drill more then a stregth drill. still both though. Getting after a sprint style wod with higherwork to rest ratio, so send it will zero regard for the next rounds.

Thruster (5 sets ot 3 reps at 80%+)

Metcon (3 Rounds for reps)

2 min on, 3 min off

15 Goblet Squats

15/12 Cal row

max reps burpees over rower


2 rounds

20 walking lunge

20 backwards walking lunge

10 scap pullups

10 weighted pull overs

2 rounds

15 banded vmo squats

15 hip thrusts

15 banded press

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

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