Workout of the Day
Workouts are different every day and modified to help each athlete achieve his or her goals.
Previous WODs
You need to be doing fewer things for more effect instead of doing more things with side effects.
CrossFit Barwon - CrossFitConditioningMetcon (Time)For time 200m Sled pull at BDW 400m Walking lunge 800m Run Rx+ VestWarm-upSprinters (No Measure)400m run 8/side lying leg raise with bent knee 8/side lying leg raise with straight knee 4/direction Lying seated hip...
Success demands singleness of purpose.
CrossFit Barwon - CrossFitGymnasticsMetcon (Time)3 rounds for time 15 Chest to bar pull ups 15 KB snatch 24/16 kg 30 double unders 15 KB snatchWarm-upWarm-up (No Measure)EDWU 3 rounds 10 table rocks 10m staight jumps 10 single leg rld with kb 10 banded pass overs then...
And don’t succumb to the facile belief that wars will be stopped by hotheaded socialists.
CrossFit Barwon - CrossFitEnduranceMetcon (AMRAP - Rounds and Reps)In Pairs 20 Minute AMRAP P1 - 5/5 Hang clean and jerk 22.5/15 kg - 5/5 pistol squat P2 - Rope climbs AMRAP rounds for the db/pistol, reps for the rope climbsWarm-upSaturday (No Measure)Med Ball...
For us in Russia, communism is a dead dog, while, for many people in the West, it is still a living lion.
CrossFit Barwon - CrossFitStrengthEvery 90 seconds, alternating. 7 setsPaused Back Squat (2 Reps building)Box Jumps (3/3 reps, lateral)Accessory WorkMetcon (No Measure)3 sets for form 6-12 glute ham raises 20 supine leg curls with physio ballWarm-upSquat warmup (No...
Yes Drill Sargeant!
CrossFit Barwon - Elite Chinese weightliftingWeightliftingPower Snatch (3x2)Build up to a heavy double, then do 3 sets of 2 across Pause in the catch!Snatch Pull (5x3)Working set - across 80-85% Working formAccessory WorkWarm-up (No Measure)Snatch setup 2 rounds...
But the line dividing good and evil cuts through the heart of every human being.
CrossFit Barwon - CrossFitEnduranceMetcon (AMRAP - Reps)EMOM x 20 1) 14/9 Cal row or 10/7 Cal bike 2) 7 Dual Kb Snatch 16/12 kg 3) 10 HSPU 4) 15 Med ball cleans 20/14#Warm-upShoulders (No Measure)### EDWU 5.1 ### 2 rounds 10 Kettlebell swings 5 Arm bars per side 5...
