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...

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...

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CrossFit Barwon

99 Strong Street, South Geelong, Victoria.
0421 711 867