Barnes Corner CrossFit – CrossFit View Public Whiteboard Hard & Fast (AMRAP – Rounds and Reps) AMRAP 15 Teams of 3 3 DBALL O/S 6 AAB Cals 9 Pushups Metcon (AMRAP – Reps) AMRAP 7 Min GHD Situps *One Person must hold 2 KB O/HTeams of 3Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Power Clean (3 Reps EOMOM 12) 3 Reps Every other minute for 12 Min. Increase Weight each round. On the Odd minutes, do 3 Push Jerks. Push Jerk (3 Reps EOMOM) 3 Reps between Power Cleans on the ODD Minutes. Use same weight as your Power Clean...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bent Over Row (EMOM 15) 5 Rounds 10 Reps Each: MIN 1- BENT OVER ROW MIN 2- Alt. DB Snatch MIN 3- TTB Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Overhead Squat (10 Minutes to find heavy triple) RX- Find Heavy triple Fitness- Practice Overhead Squat Movement. Technique before Intensity on this movement. Use single dumbbell if mobility prohibits barbell.Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bench Press (5 sets at 75% for Max Reps) After each set, complete AMRAP of Dips. Push-ups (Max Reps in 3 Minutes) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Tag Team (Time) For Time w/ a Partner: Buy In: (8) 100m Sprints Into: 100 Double Unders 100 Pull-ups 100 Push-ups 100 Squats (During this time each partner must complete 3 rope climbs each) Into: 30 Clean & Jerks Into: (2) 100M Farmers Carries Each “Cash Out”...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Hinshaw Running Warmup Then, Power Clean Warmup Cerberus (Time) For Time (30MIN CAP): 800M Run 30 Power Cleans 135/85 10 BB Facing Burpees 800M Run 20 Power Cleans 155/95 20 BB Facing Burpees 800M Run 10 Power Cleans 185/105 30 BB Facing BurpeesRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Push Press (5×3 across) same weight each set, should be heavy Open Water (AMRAP – Reps) 13 min amrap 55/40 Cal Row 55 Thrusters 95/65 55 Pull-ups 55 HSPURead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 15 Min of Coach Lead Specific Snatch Skillwork and Wod Prep Start WOD at the 20 Min Mark. Power Wheels (3 Rounds for reps) “Power Wheels” Part #1 AMRAP 3: 10/8 Calorie Assault Bike 12 Power Snatches (95/65)(75/55) “Power Wheels” Part #2 AMRAP 3: 10/8 Calorie...Read More