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
Master the Art of Timing
CrossFit Barwon - CrossFitConditioningMetcon (Time)100 double unders 100 overhead walking lunges 20/15 kg 2000m ski 100 sit ups 2000m row 100 double undersWarm-upWarm-up (No Measure)500 m row at under 20 spm or 500m ski at under 30 spm into 3 rounds 20 worlds best...
Play to People’s Fantasies
CrossFit Barwon - CrossFitSpeedVMO squatHeal elevated with vertical torsoEMOM x 20 1) 10 VMO squats - front loaded 2) 10 Hip flexor pulls - feet loadedConditioningMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP 15/12 Cal row or bike 5 Sandbag cleansWarm-upWarm-up (No...
Make Your Accomplishments Seem Effortless
CrossFit Barwon - CrossFitConditioningDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here60...
Plan All the Way to the End
CrossFit Barwon - CrossFitSpeedMetcon (AMRAP - Rounds)Death by Ring pullup Ring dipConditioningMetcon (Time)5 rounds for time in pairs: 16/12 Cal ski 8 Burpees to target UGIGWarm-upWarm-up (No Measure)4 rounds 10 meter bear crawl 5/side plate shoulder rotations 10...
Keep Your Hands Clean
CrossFit Barwon - CrossFitSpeedThruster (EMOM x 10 - 2 Clusters - ideally TAG)ConditioningMetcon (Time)3 rounds for time 30 Dumbbell Hang clean and jerk 30 Toes to barWarm-upWarm-up (No Measure)Tabata KB swings alternating with KB goblet thruster Cluster Technique...
Re-Create Yourself
CrossFit Barwon - CrossFitMassBack Squat (Heavy Single)- Always take the 1 kg first - take 2-3 minute between heavy attempts - KNOW you can do it before you liftAccessory WorkMetcon (Weight)3 rounds of more of: 10 Banded wood choppers per side 10 single leg RDL with...
