by crossfitbarwon | Dec 10, 2018 | Workout of the Day
CrossFit Barwon – CrossFit Strength Metcon (Time) 21-15-9 Overhead squat 61/43 kg Box jumps 30 / 24″ Accessory Work Metcon (No Measure) EMOM x 16 1) Double KB box squats x 8 2) 20 Dead bugs Warm-up Warm-up (No Measure) EDWU 10 minute of 10 seated flex...
by crossfitbarwon | Dec 9, 2018 | Workout of the Day
CrossFit Barwon – CrossFit Hero Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 metersU.S. Army Spc. Andrew Wade of Antioch, Illinois,...
by crossfitbarwon | Dec 7, 2018 | Workout of the Day
CrossFit Barwon – CrossFit Competition Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#OR Nasty Girls V2 (Time) 3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#...
by crossfitbarwon | Dec 6, 2018 | Workout of the Day
CrossFit Barwon – CrossFit Gymnastics Metcon (Time) 10 rounds for time 10 meter shuttle x 5 1 legless rope climbs Accessory Work Metcon (No Measure) 4 super sets – keep em super 15 kroc rows per side 7 trap 3 raise 15 ab wheel rolls outs 2 minute rest...
by crossfitbarwon | Dec 5, 2018 | Workout of the Day
CrossFit Barwon – CrossFit Strength Paused Back Squat (rest 3-5 min) 5 sets 5 seated box jumps 5 paused back squats at 75+% 10 double kb swings Warm-up Squat warmup (No Measure) ### EDWU 5.0 ### 10/side leg swings 10 leg flares 20 hip swivel 20 split squats...
by crossfitbarwon | Dec 5, 2018 | Workout of the Day
CrossFit Barwon – Elite Chinese weightlifting Weightlifting Snatch Complex – SGPP/SB/OHS Snatch grip push press snatch balance overhead squat all one moveWork up to a heavy weight then another 5×1 across For Fun Metcon (Time) 1 Power Snatch @ 30/45 6...
