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
When the enemy is relaxed, make them toil. When full, starve them. When settled, make them move.
CrossFit Barwon - CrossFitStrengthBack Squat (20-15-10-15-20)First sets of 20 and 15 should be lighter then the second set the 10 should be a PRBody BuildingMetcon (No Measure)2' on 1' off - for total decimation glute bridge evil wheel hip extension banded tucks...
Opportunities multiply as they are seized.
CrossFit Barwon - CrossFitPumpMetcon (Weight)EMOM x 10 1) 60" Weighted wall sit 2) AMRAP Flys - try to go fairly heavyThreshold TrainingMetcon (Time)For time - FULL SEND 30 meter double kb front rack lunge 30 burpee box jump overs 30 meter double kb front rack...
Even the finest sword plunged into salt water will eventually rust.
CrossFit Barwon - CrossFitThreshold TrainingMetcon (AMRAP - Reps)20 m carry 10 pushups on bag or ball 10 devils cleans 20 m carry 20 Minute AMRAP in pairs, UGIGFinisherTabata HangWarm-upWarm-up (No Measure)30 Deadbugs 30 down ups 30 m banded kb carry 3 rounds Skill...
Snatch is good
CrossFit Barwon - Elite WeightliftingWeightliftingHang Snatch5 x 2 across low hang snatch with pause in bottom of squat high hang snatchAccessory WorkMetcon (No Measure)90" amrap of each 30" rest elevated weighted banded glute bridge incline BTN press elevated banded...
In the midst of chaos, there is also opportunity
CrossFit Barwon - CrossFitStrengthStrength Endurance Test (AMRAP - Reps)20" on 30" off for 10 rounds of each exercise Back Squat Deadlift Power clean @100 / 70 kgWarm-upSquat warmup (No Measure)3 rounds [ 10 dead bugs 10 hip swivel extensions 10 table rocks] 20 m...
And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.
CrossFit Barwon - CrossFitVO2 TrainingCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsStrict ;-)Warm-upFlow - Hip complex (No Measure)EDWU Everthing is 10 or 10/Side Supine Hip swivel Twisting Glute Bridges Hip swivel Table rocks...
