CrossFit Barwon – CrossFit


The object of education is to teach us to love what is beautiful.

Speed Day

Todays we’ll be hitting up death jumps, they have a scary name, but just life real death or ego death 😉 these are not to be feared. Basically fall front something then rebound only something else, can be as low as you need it to be.I’ve got a selfish goal of trying to get a single arm pullup so i’ve been playing with these pull varations as well, i hope you can find value in them. Then my Top 5 Fav WODS of JT, this is a Hero wod do be integral but also we’re not diving too far into the scaling so don’t under scale it, aim for 10 min ish

Metcon (Distance)

EMOM x 12

1) 2 DeathJumps

2) 4 Single arm pullups

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here


3 rounds

15shoulder circles

10 scap pullups

10 single arm paused rows

15 calf raises /|\

Pre wod


Scaled wod movements increasing in scales as provided by coach

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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