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
The time will come when diligent research over long periods will bring to light things which now lie hidden.
CrossFit Barwon - CrossFitStrengthMetcon (Weight)4 sets of: 12/12 Landmine Rows 6/6 Side LiftsAccessory WorkMetcon (Time)4 rounds, 1:1 with a mate 60" Double KB Wallsit Sled push up and down 10/7 Cal bike Cue SpewWarm-upWarm-up (No Measure)3 rounds 20 russian twists...
The time will come when diligent research over long periods will bring to light things which now lie hidden.
CrossFit Barwon - CrossFitStrengthMetcon (Weight)4 sets of: 12/12 Landmine Rows 6/6 Side LiftsAccessory WorkMetcon (Time)4 rounds, 1:1 with a mate 60" Double KB Wallsit Sled push up and down 10/7 Cal bike/row/ski Cue SpewWarm-upWarm-up (No Measure)3 rounds 20 russian...
Associate with people who are likely to improve you.
CrossFit Barwon - CrossFitStrengthGood Mornings3 sets of 10 seated straddle good mornings 3 sets of 10 Glute ham raise 3 sets of 10/10 Hip flexor raisesSpeedBike Sprint benchmark (Calories)20" on 100: off 5 rounds for max calories goal is 100/70Warm-upDeadlift go to...
Associate with people who are likely to improve you.
CrossFit Barwon - CrossFitStrengthGood Mornings3 sets of 10 seated straddle good mornings 3 sets of 10 Glute ham raise 3 sets of 10/10 Hip flexor raisesSpeedBike Sprint benchmark (Calories)20" on 100: off 5 rounds for max calories goal is 100/70Warm-upDeadlift go to...
Starting Easy
CrossFit Barwon - Elite WeightliftingWeightliftingClean Pull (EMOM x 10 - 3 Clean pull with toes on plates )Power Clean (EMOM x 10 - 2 Power cleans)Accessory WorkMetcon (Weight)5 sets, 1 standing weighted vertical jump 1 box jumpWarm-upOly warm up (No Measure)2 mins...
Only time can heal what reason cannot.
CrossFit Barwon - CrossFitConditioningMetcon (AMRAP - Reps)5 rounds for max reps 2 minutes on : 1 Minute off 2 legless rope climb 4 rope climbs max reps evil wheels Rx+ [ Vest ]Down RegulationWarm-upWarm-up (No Measure)500m row or 1000m bike 4 sets 5/5 adduction row...
