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
The rights of every man are diminished when the rights of one man are threatened.
CrossFit Barwon - CrossFitConditioningWarm-up (No Measure)In Pairs, 26 minute AMRAP p1 [ 1 seated legless rope climb 3 box jumps 40/34" 5 bar pull overs 15 Double DB front squats ] p2 RowWarm-upWarm-up (No Measure)row bowling! yay then 4 rounds 10 fall away ring rows...
This armchair strategist never possessed the qualities for true generalship, because he ignored practical problems.
CrossFit Barwon - CrossFitStrength PrepMetcon (No Measure)4 Rounds 10 Anteroir banded Overhead squats 10 Hollow pull oversStrengthOverhead Squat (1 RM)Weighted Pull-ups (1 RM)FinisherMetcon (Weight)3 rounds with a partner 8-12 Nordic curls 3 set drop set hammer...
libraries should be open to all—except the censor.
CrossFit Barwon - Elite WeightliftingWeightliftingMuscle Snatch (EMOM x 9 , 3 muscle snatch)Power Snatch (EMOM x 9, 2 power snatch)Snatch (EMOM x 9, 1 snatch)FinisherMetcon (Weight)4 sets of 25 bench flysWarm-upOly warm up (No Measure)2 mins cardio - skipping/ rowing/...
You cannot make a revolution with silk gloves.
CrossFit Barwon - CrossFitWeakness WednesdayWeakness Wednesday (AMRAP - Reps)30 Minute AMRAP Cal on bike or rower* *3 x 10 Minute EMOM 1st Barbell Movement x 3-6 2nd Gymnastics Movement x 3-6 3rd Core Movement x 3-6 Choose from selection in comments.Barbell: Power...
Those who vote decide nothing. Those who count the vote decide everything.
CrossFit Barwon - CrossFitSpeedMetcon (3 Rounds for reps)5 Minute AMRAPs rest 3 min [A] 5 DB Front Squats 5 Burpees 5 DB Push Press 5 Burpees [B] 10 DB Thrusters 10 Burpees [C] Devils PressDown Regulationpartner body smashingWarm-upWarm-up (No Measure)Hip...
“A single death is a tragedy; a million deaths is a statistic.
CrossFit Barwon - CrossFitStrength PrepMetcon (No Measure)EMOM x 8 1) 6 Jumping Barbell Back squats 2) 15 m Quadruped WalkStrengthHip Thrusts (4 x 10 AHAP)Back Squat (30 reps at 70% AFAP [Cap 12])FinisherMetcon (AMRAP - Reps)Tabata Spanish Squats for max...
