Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
Previous WODs
Genius is the ability to put into effect what is in your mind. There’s no other definition of it.
CrossFit Barwon - CrossFitCompetitionMetcon (AMRAP - Rounds and Reps)20 min AMRAP Strict "Cindy" 5 Strict pullup 10 Push up on handles 15 Squat therapy squatsWarm-upWarm-up (No Measure)Medball 'Partner' Madness 30" Medball pass 30" Medball lob 30" Medball under arm...
The trick to forgetting the big picture is to look at everything close up.
CrossFit Barwon - CrossFitStrengthMetcon (Weight)On the 4 min for 5 rounds 2 Front squats @ 80% of 1 RM 8 Goblet squats 30-40% FS Max 10 WallballsWork: 75" Rest: 2'45"Warm-upSquat warmup (No Measure)EDWU 20 walking lunge 10/ side straight leg raise 20 hip...
Don’t let the force of an impression when it first hits you knock you off your feet; just say to it: Hold on a moment let me see who you are and what you represent. Let me put you to the test.
CrossFit Barwon - CrossFitGymnasticsMetcon (Time)For Time: 40-30-20-10 Static Dip Devils Press 22.5/15kgRx+ Vest Time Cap: 20 minWarm-upWarm-up (No Measure)EDWU 6.1 3 Rounds 3 Inchworms 10" Ring support hold 5 DBL DB Snatch - light 10 Spawls (1/2 Burpee) Then spend...
What such a man needs is not courage but nerve control, cool headedness. This he can get only by practice.
CrossFit Barwon - CrossFitEnduranceMetcon (5 Rounds for reps)5 x 3 min AMRAP 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) 75 Double unders Rest 2 minsWarm-upWarm-up (No Measure)EDWU 6.1 3 Rounds 20 Banded GM 10 KB Clean & Jerk...
Choose not to feel harmed – and you won’t feel harmed. Don’t feel harmed – and you haven’t been.
CrossFit Barwon - CrossFitCompetitionJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsTime cap: 16 mins 20/15kgWarm-upWarm-up (No Measure)EDWU 6.1 Row Bowling 3 Attempts each In between row attempts 3 Pull ups 5 Flex to press 10 Air Squats Then setup for...
The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.
CrossFit Barwon - CrossFitStrengthBack Rack Lunge (10 RM)Build up to your heaviest set of 10 for the dayFront Rack Lunge (10 RM)Build up to your heaviest set of 10 for the dayOverhead Lunge (10 RM)Build up to your heaviest set of 10 for the dayWarm-upOly warm up (No...
