Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
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Previous WODs
Shapes win where strength cannot
CrossFit Barwon - Elite WeightliftingWeightliftingSnatch Balance (E90"OM x 10 - 1 snatch bal + 1 OHS)Behind The Neck Jerk (E90"OM x 10 - 1 Long Pause BS + Jerk)Warm-upOly warm up (No Measure)2 mins cardio - skipping/ rowing/ jogging/ assault 10 Wrist circles - hands...
Everyone admires the bold; no one honors the timid.
CrossFit Barwon - CrossFitQuality WorkMay positional work - Pull (Weight)EMOM x 5 5 ATG split squats per side EMOM x 5 6 per side adduction ring rowStrengthAlternating E2MOM 7 sets each 1) 10 Dual KB Slanted squat - Goal is 75% bdw 2) 10 Glute bridge - Goal is...
Timidity is dangerous: Better to enter with boldness. Any mistakes you commit through audacity are easily corrected with more audacity.
CrossFit Barwon - CrossFitQuality WorkMay Positional work - Push (Weight)EMOM x 5 20" Alternating singled leg L sit pulls+ 20" Elephant walk EMOM x 5 6 per side decline db pressConditioningMetcon (Time)1-2-3-4-5-6-7-8-9-10 Wall Ball 30/20lb Toes to bar Burpee to...
Mistakes and failures are precisely your means of education. They tell you about your own inadequacies.
CrossFit Barwon - CrossFitQuality WorkMay positional work - Pull (Weight)EMOM x 5 5 ATG split squats per side EMOM x 5 6 per side adduction ring rowConditioningGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about...
Boldness makes even the smallest animal dangerous.
CrossFit Barwon - CrossFitQuality WorkMay Positional work - Push (Weight)EMOM x 5 20" L- Sit Pulls + 20" Pike flexes EMOM x 5 6 per side decline db pressStrengthSandbag Carry (Distance)Comment Weights5 sets of 20 m SS 6-10 DB frontal plane pressFinisherMetcon...
Both?
CrossFit Barwon - Elite WeightliftingWeightliftingPower Snatch (E90"OM - 2 reps building)Power Clean + Power Jerk (E90"OM - 2/2 reps buidling)Warm-upWarm-up (No Measure)Old School oly warmup Technical work on the power snatch Power snatch work Technical work on the...
