October 2019 – Page 2 – Barnes Corner Fitness

OPEN 20.2

October 18, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit WOD announced on Crossfit.com Thursday night View Public Whiteboard Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells

Skipping Stones

October 17, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Skipping Stones (AMRAP – Reps) 4 min AMRAP Cal Bike or Row at 5:00 4 min AMRAP 10 DB Snatch 50/35 10 Abmat Situps at 10:00 4 min AMRAP Box Jumps 24/20 at 15:00 4 min AMRAP Cal Ski Cash Out Metcon (No...

Frozen Grapes

October 16, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Frozen Grapes (AMRAP – Rounds and Reps) 20 MIN AMRAP 4 Pullups 8 Burpee Box Jumps 24/20 12 Wallballs 20/14GOAL: 10+ ROUNDS Rx+ CTB Core Work Metcon (No Measure) ACCUMULATE: 40 Banded Wood Chops (ea/s) 3:00 Russian Twist 20 Bird Dogs (ea/s) *Split...

Muzzle Flash

October 15, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Practice ) Workout of the Day Muzzle Flash (Time) 21 Power Snatch 75/55 60 Doubleunders 18 Power Snatch 50 Doubleunders 15 Power Snatch 40 Doubleunders 12 Power Snatch 30 Doubleunders 9 Power Snatch 20 DoubleundersRx+ Heavier (note weight) and more Dubs Extra Work 10...

Cloud 8

October 14, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Front Squat ((15 MIN) Building load over 4 working sets) Workout of the Day Cloud 8 (AMRAP – Reps) 18 MIN AMRAP PART A: 8 ROUNDS (8 MIN) 20 sec Goblet Squats 53/35 Rest 10 sec 20 sec of Plank (add weight as necessary) Rest 10...

Partner Work

October 12, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 pull-ups 12 push press 15 back squats 400m run Rest 5 min AMRAP 15 9 pushups 12 Thrusters 15 walking lunges 400m skiP1 works P2 runs/skis

OPEN 20.1

October 11, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day TBA on CrossFit.com on Thursday Night 8PM Strength Bench Press (10 Bench Press & Max Ring Rows) Every 3 Minutes for 12 Min ( 4 Sets) No Break between BP & RR Add Weight each round if possible. Bench press should be HARD...

Science Camp

October 10, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Science Camp (Time) 80/65 Cal Row 50 Box Jumps 24/20 30 (rx+50) Kb Snatch 53/35 (split reps per arm) 150 (rx+200) Doubleunders 50 Russian KbS 50 Box Stepups 800m Run25MIN CAP Levels Consideration: Kettlebell, N&C Endurance, API Rx Scaling options: If you are...

Stop, Drop & Roll

October 9, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Overhead Squat (per Level) Workout of the Day Stop, Drop & Roll (Time) 10-9-8-7-6-5-4-3-2-1 • Overhead Squat 95/65 Rx+115/85 • Burpee over Bar • Wallball 20/14 Rx+30/20 Extra Work Metcon (No Measure) 3 Rounds For Quality 8 Peterson Stepups (ea/s) 10 Side Plank Hip Abductions (ea/s)...

The Barrens

October 8, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (per level) Workout of the Day The Barrens (AMRAP – Rounds and Reps) 12 MIN AMRAP 9 Power Cleans 95/65 (135/95) 6 (rx+ 9) Toes to bar Every 2:00= 100m Shuttle RunStart with Power Cleans, first Run at 2:00 Extra Work Metcon (No...

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