Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
Previous WODs
Everyone admires the bold; no one honors the timid.
CrossFit Barwon - CrossFitEnduranceThe Hardest WOD I've ever done (Time)200m Sled burden Carry 25 Burpee pullups 200m Sled burden Carry 25 Burpee pullups 200m Sled burden Carry 25 Burpee pullups 200m Sled burden Carry 25 Burpee pullups 200m Sled burden Carry The sled...
Any mistakes you commit through audacity are easily corrected with more audacity.
CrossFit Barwon - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)19 Minute AMRAP 200m Single ARM overhead carry 22.5/15kg 20 Back rack rear lunges, 80/55 kgGymnasticsStraddle rope climb progressions (AMRAP - Reps)3 sets of each skill Basic 3-15 Straddle-ups...
Powerful people impress and intimidate by saying less.
CrossFit Barwon - CrossFitConditioningMetcon (AMRAP - Reps)EMOM x 30 1) Double unders 2) Back extension 3) Assault bike 4) Push press 5) Row 6) rest For Maximum reps, 22.5/15 kg DBs for the push press Rx+ Vest, Score is Total RepsWarm-upWarm-up (No Measure)EDWU, 10...
If you want to press a lot, you have to press a lot.
CrossFit Barwon - Elite Chinese weightliftingWeightliftingA: Behind The Neck Jerk (Daily Max)Shoulder Press (Using DBs, max strict, then match using push press)Start each set with a 20" front rack hold at 110% of max jerk, 4 setsRing Dips (4 sets of 10, if you can...
People are more complicated than the masks they wear in society.
CrossFit Barwon - CrossFitStrengthBlack out StrengthGood luckWarm-upSquat warmup (No Measure)EDWU 20 walking lunge 10/ side straight leg raise 20 hip swivel 20 Alternating supine bridge 10/ direction hip gate openers 20 m monster walk 20 m backwards monster walk 10...
Despise The Free Lunch
CrossFit Barwon - CrossFitMetcon (Time)Black out WODEnduranceWarm-upFlow - Spine (No Measure)10x Seal rocks Kneeling Hindu Pushup Quadruped Diagonals Hip Abduction Hip Rainbow Spine Flexion, Extension, & Rotation Shoulder Circles Scapular Circles Neck Rotations Wrist...
