Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Back Squat (4×5 EMOM 16) EMOM 16 Min 1 5 Backsquat @ 75-85% Min 2: 5 Power Snatches Min 3: 100Ft Prowler Push @ BW Min 4: Rest Workout of the Day Country Mile (Time) For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Renegade Row (EMOM 15) Min 1: 10 alt. (5 ea.) Min 2: 10/8 Ski Erg Cals Min 3: 5 DBall O/S Workout of the Day Tag! You’re it! (AMRAP – Rounds and Reps) 20 Min AMRAP P1- 400 meter Run P2- Amrap 10 Pull-Ups 10 Toes-to-Bars...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Farmer’s Carry (3x200M) 1:1 work rest ratio ex: if it takes you 3 minutes, rest 3 minutes before next carry. Workout of the Day Free Fall (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Weighted Pull-ups (Strict ) EMOM 15 Min 1- 5 Weighted Strict Pullups or Strict Pullups* Min 2- 10 Weighted GHD EXT Min 3- 10 KB Z-PRESS *Use bands if you have less than 5 strict Pullups. No Kipping. Workout of the Day Paul Bunyan (AMRAP –...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals Spend 20 Minutes on Clean and Jerk Skillwork Workout of the Day Big Clean Complex (Weight) 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×5 @ 85%) 10 DB rows ea. arm between sets Workout of the Day Lead Foot (3 Rounds for reps) AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-Ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar Rest...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Weightlifting Back Squat (3×5 @ 85-90%) (20 Min) work up to 85-90% & then perform 3 sets of 5. Rest 3 Minutes between sets. Thin Air (Time) 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Assault BikeIF SHORT ON...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Sasquatch (Time) Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: Rx+95/65 Rx45/35 Weight 2: 115/80 65/55 Weight 3: 135/95 95/65 Weight...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Fire Alarm (Time) 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test”1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 BurpeesRead More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Deadlift (Heavy set of 10) Take 10 min to work up to a heavy set of 10. 10 reps=75%1rm ex: 2 warm up sets, 5@65,5@70, 5@75,10@75-85 Captain Insano (Time) 3 Rounds: 20 Deadlifts (155/105)(115/85) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s)(35s/20s) 15/10 Calorie Assault...Read More
