Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Wrist and Hip MOB 3 Rounds Squat Hold 1 Arm Farmer Carry Warrior Squat Front Squat (EMOM) 20 MIN CLOCK First 7 Minutes: (EMOM 7) One 3sec Pause Back Sq @70% Front Squat Then Last 12 Minutes: 4×6 FS@70% Every Other Min. 1/2 MURPH (Time) RUN...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Dynamic Running Warmup Then Run 1 Mile. Metcon (AMRAP – Reps) EMOMx16 1- Banded Strict Ring MU 2- Double-Unders 3- Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth. 4- AbMat Sit-Ups 5- Strict Pull-Ups (band as needed...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Ankle MOB/HIP MOB Bike 20 Cals 10 Warrior Squats 1 Round Strict Cindy PRIMER 3 Rounds 5- GOBLET 5S PAUSE SQUATS 25FT SA FR Walking Lunge 50FT BEARHUG DBALL CARRY Weightlifting Back Squat (13 Min Clock) Squat Wave 6-65%/4-70/2-75/6-70/4-75/2-80/6-75/4-80/2-85 Then FS 60% of BS x10 EMOM-...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) “Strongman Style” Teams of 4-5 5 Minutes at Each Station: Prowler Push Sled Pull Calorie Ski Erg D-Ball Clean Yoke CarryRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up RUN 800M Then 10 MIN AMRAP: 1 Wall Walk 3 Pull-Up HOLDS 10 Second Ring Support Hold 5-10 Horizontal Ring Rows 6 Strict Toes to Bar (or as high as we can) 3 Inchworms Weightlifting Bench Press (4×6 across) superset with paralell bar dips max reps...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 30 Jumping Jacks 20 Hang Lsit Flutters 10 SA RKS 5 Sprawls PRIMER 4 Rounds 8 Unilateral DB Press 100′ FR/OH Walk 10 Plank and Reach Metcon Frantic (Time) 4 Rounds: 21/18 Calorie Row 18 Thrusters (65/45) 15 Pull-Ups Extra Work 3 Sets: 30-20-10 Situps Romanian...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 500 Meter Row (slow) 2 Rounds: 20s Sampson Ea Side 10 AbMat Sit-Ups 10 Russian KBS 10 Pushups 10 Slow Hip Extensions Weightlifting 3 Rounds 10 Bulgarian Deadlifts 10 “A” Squats DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans,...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard PRIMER 5 Min Warmup: 2 Rounds: 8 Pausing Air Squats 8 Alt. Cossack Squats 9 Min PRIMER: 3 Rounds: 8 Front Rack Split Squats/side 50M Farmers Carry Back Squat (Waves) EMOM 13 MIN CLOCK Wave #1 6 @ 65% of 1RM 4 @ 70% 2 @ 75%...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 7 Minute Clock: ROW/BIKE or SKI 2 Minutes 2 Rounds: 35 Band Pull Aparts 20s Hanging Flutter Kicks 5 Eccentric Pushups PRIMER (10 MIN RUNNING CLOCK TO COMPLETE) 3 Giant Sets: 10 Dumbbell Bench Press 30s Max Double-Unders 15 Deadlifts (205/145) 30s Max Double-Unders 20 Dumbbell...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Repeat for 7 MIN 7 Plate Rows 7 Plate Deadlifts 7 Plate Ground to O/H Lockout 7 Plate Squats 7 Plate in/out Plyo Pushups 7 Plate Mountain Climbers Metcon (AMRAP – Rounds and Reps) 30min AMRAP P1: 20 Plate Snatches 20 Plate Back Squats 20 Sit...Read More