Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
WOD Archive
It is the business of the very few to be independent; it is a privilege of the strong.
CrossFit Barwon - CrossFitWorkoutMetcon (Time)5 rounds for time 15 Thrusters 52/35 kg 400m RunWarm-upWarm-up (No Measure)2 rounds per side 30" foam roll quad 15 deep lunge HS curls 10 RFE split squats 3 rounds of 20 m straight jumps 15 kb swings 10 goblet squats 5 kb...
Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
CrossFit Barwon - CrossFitWorkout Of The DayBack Rack Lunge (10-10-10-10-10)Accessory WorkMetcon (No Measure)EMOM x 10 1) 25" L sit 2) 10 side lifs per sideWarm-upWarm-up (No Measure)2 rounds 20 m bear crawl 20 m crab walk 20 m side crawl (10 each way) 10m inch worm 2...
As Voltaire once wrote, “The best is the enemy of the good.”
CrossFit Barwon - CrossFitWorkout Of The DayMetcon (Time)10 rounds for time 10 Shuttle runs 1 legless rope climbsBody BuildingMetcon (Weight)5-7 sets of: 6-10m standing biceps dumbbell curl 6-10 rear delt flys 30" Hansstand holdWarm-upSprinters (No Measure)400m run...
The greatest threat to success is not failure but boredom.
CrossFit Barwon - CrossFitWorkout Of The DayDouble Grace (Time)For time: 60 Power clean and jerks @61/43 kilosWarm-upOly warm up (No Measure)2 mins cardio - skipping/ rowing/ jogging/ assault 10 Wrist circles - hands together 10 Arm circles with scapula 10 Arm over...
“disciplined” people are better at structuring their lives in a way that does not require heroic willpower and self-control.
CrossFit Barwon - CrossFitWorkout Of The DayMetcon (5 Rounds for reps)5 rounds for max reps 3 minutes on 1 minute off 3 Chest to bar pullups 6 Dips 30 Double unders Rx+ 3/6 = 3 Bar muslce upsWarm-upWarm-up (No Measure)8 min of: 100 m jog 25 banded pull apars 15 table...
It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.
CrossFit Barwon - CrossFitWorkout Of The DayBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Warm-upWarm-up (No Measure)3 rounds 10 hollow to superman rolls 10 scap pullups 10 scap pushups 10 toe hold...
