Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
Previous WODs
I think the purpose of life is to be useful, to be responsible, to be compassionate.
CrossFit Barwon - CrossFitCompetitionCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetWarm-upSquat...
Success is actually a short race—a sprint fueled by discipline just long enough for habit to kick in and take over.
CrossFit Barwon - CrossFitGymnasticsMetcon (Time)5 rounds for time 20 Ab mat sit ups 1 x rope climb, 45' 200 m runWarm-upWarm-up (No Measure)EDWU 3 sets 15 hollow rocks 20 single arm ring rows 100m run Learn how to go up AND down a rope
Triple threat
CrossFit Barwon - Elite Chinese weightliftingChanging it up, going all three OLY lifts tonightWeightliftingSnatch (1x1)15 mins to find ‘todays’ heavy singlePower Clean (1x1)15mins to find ‘todays’ heavy singleSplit Jerk (1x1)Start light and work up to a heavy single...
t is not that we have too little time to do all the things we need to do , it is that we feel the need to do too many things in the time we have.
CrossFit Barwon - CrossFitEnduranceMetcon (6 Rounds for time)6 rounds for time, 90" on : 90" off 5 Burpees 10 Lateral Box jump overs 24" / 20" 20 Wall ball shotsWarm-upFlow - Hip complex (No Measure)EDWU Everthing is 10 or 10/Side Supine Hip swivel Twisting Glute...
The pursuit of mastery bears gifts.
CrossFit Barwon - CrossFitStrengthOverhead Squat (15 minute EMOM, 1 rep)Power Snatch (15 minute EMOM, 1 rep)Accessory WorkRomanian Deadlift (8 reps snatch grip, SS 16 supine ring rows, 3 sets)Deadlift starting at the hips and going down but not touching the...
You need to be doing fewer things for more effect instead of doing more things with side effects.
CrossFit Barwon - CrossFitConditioningMetcon (Time)For time 200m Sled pull at BDW 400m Walking lunge 800m Run Rx+ VestWarm-upSprinters (No Measure)400m run 8/side lying leg raise with bent knee 8/side lying leg raise with straight knee 4/direction Lying seated hip...
