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

Play the Perfect Courtier

CrossFit Barwon - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 10 Hang Power cleans 10 Bar facing Burpees 10 Chest to bar pullupsWarm-upWarm-up (No Measure)4 rounds 10 straight leg raises per side 10 glute bridges 20 banded pull apart Technical...

Concentrate Your Forces

CrossFit Barwon - CrossFitMassShoulder Press (3-5 rule @ 85%)Push Press (3-5 rule @ 85%)Accessory WorkMetcon (Weight)Every 2 min for 10 min 15" L sit 10 Skull crushers 10 evil wheelsWarm-upShoulders (No Measure)2 rounds 10 Kettlebell swings 5 Arm bars per side...

Do Not Commit to Anyone

CrossFit Barwon - CrossFitMassBack Squat (3 Rep Max)Back Squat (5 x 1 at 3 RM)Body BuildingBulgarian Split Squats (2 min max reps per side, rest 3 min, 3 rounds)Warm-upSquat warmup (No Measure)4 rounds of 20" on 10 Second off air squats 3 rounds [ 10 dead bugs WITH...

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Barwon

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