The moment the alarm goes off is the first test; it sets the tone for the rest of the day.
CrossFit Barwon - CrossFitStrengthMetcon (Time)21-15-9 Overhead squat 61/43 kg Box jumps 30 / 24"Accessory WorkMetcon (No Measure)EMOM x 16 1) Double KB box squats x 8 2) 20 Dead bugsWarm-upWarm-up (No Measure)EDWU 10 minute of 10 seated flex press 10 banded overhead...
Faster. Stronger. Smarter. More humble. Less ego.
CrossFit Barwon - CrossFitHeroWade (Time)For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 metersU.S. Army Spc. Andrew Wade of Antioch, Illinois, died on...
Awake,arise,and assert yourself,you dreamers of the world. Your star is now in ascendancy.
CrossFit Barwon - CrossFitCompetitionNasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#ORNasty Girls V2 (Time)3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#Warm-upSaturday...
If you do not conquer self, you will be conquered by self.
CrossFit Barwon - CrossFitGymnasticsMetcon (Time)10 rounds for time 10 meter shuttle x 5 1 legless rope climbsAccessory WorkMetcon (No Measure)4 super sets - keep em super 15 kroc rows per side 7 trap 3 raise 15 ab wheel rolls outs 2 minute restWarm-upShoulders (No...
Stick it and balance
CrossFit Barwon - Elite Chinese weightliftingWeightliftingSnatch Complex - SGPP/SB/OHSSnatch grip push press snatch balance overhead squat all one moveWork up to a heavy weight then another 5x1 acrossFor FunMetcon (Time)1 Power Snatch @ 30/45 6 OHS - same weight 2...
Remember,too,that all who succeed in life get off to a bad start,and pass through many heartbreaking struggles before they “arrive”.
CrossFit Barwon - CrossFitStrengthPaused Back Squat (rest 3-5 min)5 sets 5 seated box jumps 5 paused back squats at 75+% 10 double kb swingsWarm-upSquat warmup (No Measure)### EDWU 5.0 ### 10/side leg swings 10 leg flares 20 hip swivel 20 split squats 20m monster...
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