Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
At CrossFit Barwon you always have scaling options to make the most of your capabilities. Here are some push up progressions to take you from Bro Rep to Beast Mode: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. High box 2. Low box 3. Floor 4. Feet elevated 5. Handstand Push up ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ As always, send us a message if you’re after training advice to maximise your potential 👐🏼
Crisp mornings and sunny skies, we could get used to this whole outdoor thing ☀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, we’ve added extra classes to accomodate all our keen bootcampers. Get in quick, new class times are available for reservation on wodify or by directly contacting us now.
Well deserved rest day after a successful first week of CrossFit...... nope Bootcamp, thanks Matt! 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Big thank you to every member who helped clean up after a session, showed your support or even just turned up. You’re all legends.
With so many push up challenges circulating at the moment it’s about time we called out some serious offenders... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag your mates if you think they’re guilty 👇🏼
The 6am Bootcamp session under lights this morning was pretty unreal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unreal energy from all our members today as well, boy does it feel good to be back!
One more sleep till bootcamp starts! Have you booked your spot on wodify? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The bootcamp sessions have filled rapidly, and in order to train you MUST book in. If you have any queries feel free to send us a message and we’ll help you out 🤗
WE’RE BACK ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ okay not quite, but the CrossFit Barwon team is working hard behind the scenes to prepare for outdoor bootcamp sessions. Or should we say bubonic bootcamps? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We will be using the outdoor driveway area, capping it at 10 people, and adhering to the strict hygiene practices that were implemented at the gym prior to the closure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The at-home plague program will continue to be posted daily. So if you choose to stay in, you can still train with us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep your eyes peeled for further updates, but we are so excited to see you all very soon.
Happy Mother’s Day to our CrossFit Barwon Superheroes!
Looking for a movement that rocks? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hollow rocks are a great exercise for ALL training as they target muscles and positions that are often neglected. Hollow rocks are the most fundamental position in all gymnastics movements. Having a strong hollow shape will reduce injuries as they promote a strong spine position and help build stability by connecting the torso to the rib cage. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you need any help with this movement or other tips or tricks, send us a message, we’d love to help!
Previous WODs
I am not young enough to know everything.
CrossFit Barwon - CrossFit BootcampConditioningMetcon (Time)FOR TIME 100 DEVILS PRESS 150 MED BALL CLEANS PARTITION AS REQUIREDWarm-upWarm-up (No Measure)10 minute of work death march step, 10 reps over unders, 10 reps twisting bears, 10 reps kossack squats, 10 reps...
A good friend will always stab you in the front.
CrossFit Barwon - CrossFit BootcampConditioningMetcon (No Measure)4 SETS OF EACH, FOR 2 ROUNDS. 20" ON 10" OFF BARBELL CURL - HOLD AT 90 BARBELL BENT OVER ROW - HOLD AT TOP PLATE FRONT RAISE - HOLD AT TOP PLATE SIDE RAISE - HOLD AT TOPAccessory WorkMetcon (Time)5...
You can never be overdressed or overeducated.
CrossFit Barwon - CrossFit BootcampConditioningMetcon (Time)4 ROUNDS FOR TIME DOUBLE UNDERS, 50 REPS DUMBBELL THRUSTER, 15 REPS REST 90"Accessory WorkBarbell Row (5 SET OR 5 AS HEAVY AS POSSIBLE)Warm-upWarm-up (No Measure)3 sets 20 single skips 20 bird dogs 10 pushup...
To live is the rarest thing in the world. Most people exist, that is all.
CrossFit Barwon - CrossFit BootcampConditioningMetcon (AMRAP - Reps)EMOM X 40 1) 200 M RUN 2) WEIGHTED BOX STEP UPS, 20 REPS 3) 20 TOES TO BAR 4) REST - YAYWarm-upWarm-up (No Measure)4 rounds with nose breathing 100 m run 10 worlds best stretch lunge 10 straight leg...
Always forgive your enemies; nothing annoys them so much.
CrossFit Barwon - CrossFit BootcampStrengthFront Squat (E3OM - 10, 8, 6, 4, 2, 4, 6, 8, 10)Accessory WorkMetcon (Weight)4 SETS FOR FUN 60" WEIGHTED WALL SIT 20 SISSY SQUATS 60" WALL SIT 60" RESTWarm-upWarm-up (No Measure)4 sets 5 cat cows 10 baby maker squats 10 dog...
How many things would you attempt If you knew you could not fail?
CrossFit Barwon - CrossFit BootcampBurnMetcon (AMRAP - Reps)4 sets of each, 20 work : 10" rest Press - hold overhead Hollow - hold in tuck Skull crusher - hold overhead Tuck up - Hold in hollow Twice thoughSpeedMetcon (AMRAP - Reps)60" to complete 10 Burpees Max rep...
