Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Weight) Every :90 sec for 24 min 1) 5 Weighted Pull-ups 2) 30 sec Russian Twists + 30 sec Hollow Hold 3) 10 Push Press AMRAP Front Leaning Rest to 45 sec mark 4) 12 Alternating Single Leg RDL (add weight with KB as needed)Score wt...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Front Squat (8-6-4) If you feel it, try to level up on last set Workout of the Day The Iron Curtain (AMRAP – Rounds and Reps) 14 Minutes 14 Dumbbell Step- Ups 50/35 8 Elevated Ring Rows 20 Sit-ups Extra Work Metcon (Weight) 12 Stiff Leg...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1 power snatch + 1 hang squat snatch) Workout of the Day 2014 CFGames 21-15-9 Complex (Time) For Time: 8 Deadlifts 155/115 7 Power Cleans 155/115 6 Power Snatch 155/115 8 Pull-ups 7 CTB Pull-ups 6 Bar Muscle-ups — 6 Deadlifts 155/115 5 Power Cleans...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Shoulder Press (8-6-4) Workout of the Day Wrench in the Gears (Time) 5-10-15-10-5 • Front Squats 115/85 • Handstand Push-ups -SPEEDBUMP- EMOM 5 TTB starting at 0:00 ending at 10:00 Extra Work Metcon (Time) 10-30 sec Chin over Bar hold 10-30 sec Top of Rings Hold...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Bear Mace (2 Rounds for reps) 6 min AMRAP 12 KB Snatch 53/35 6 Burpees 6 Kipping Pull-ups -rest 1 min- 4 min AMRAP 8 One Arm KB Swing 53/35 4 Burpee Pull-ups -rest 1 min- 600m run (or 2 Min for Cals...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (No Measure) Every 90 sec for 24 minutes : 1) 8 Back Squats @ 2020 + Wall Sit up to 60 sec 2) 4 Kettlebell Windmills (e/s) + Hollow Body Rock up to 60 sec 3) 5 Weighted Pull-ups 4) 10 Kneeling...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day The Golden Gate (AMRAP – Rounds and Reps) 15 Minutes 1-2-3-etc. Push Jerks 185/135 and 10 Box Jump-overs 24/20 30 Double-undersGoal: 8+ rounds Cash Out Metcon (Weight) “Gun Show” 15 DB Hammer Curls 15 DB Kick-backs Rest 60 sec x 4Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Front Squat (10-8-6) If you are feeling good, go for a Level. Workout of the Day House of Leaves (Time) 9 Rounds for Time 7 Deadlifts 135/95 115/85 8 Goblet Squats 53/35 9 Elevated Ring RowsGoal: Sub 11min Cash Out 200M Run (Time) Run 200 Meters...Read More
