November 2019 – Page 2 – Barnes Corner Fitness

Jump Ship

November 19, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Time) “JUMP SHIP” BUY IN: 1K ROW immediately into 3 Rounds For Time 800m Run/SKI or 40/30 CAL BIKE 25 Burpee Box Jumps 24/20Note your 1K Row score.

Breaking Eggs

November 18, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Floor Press (8-8-8) Bench Press (8-8-8) 10 ring rows after each set, then rest 2 mins Workout of the Day Breaking Eggs (Time) 10 Rounds For Time 10 Wallballs 20/14 (Rx+30/20) 25 Doubleunders Any break on either movement is 8 Ring Pushups (Rx+15) (Max of 5...

Partner workout 7am!

November 16, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Workout TBA in class View Public Whiteboard

Liquid Nitrogen

November 15, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Power Clean (per level) Workout of the Day Liquid Nitrogen (Time) 5 Rounds For Time 5 Power Cleans 155/105 10 Burpees over Bar

Paragliding

November 14, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bulgarian Split Squats (BSS) (8-8-8-8) Workout of the Day Paragliding (Time) 50 Wallballs 20/14 400m Run w/Medball 50 Air Squat to Jumping Pullup 400m Run w/Medball 50 Wallballs 400m Run w/Medball

Scrunchy

November 13, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Scrunchy (Time) 21-15-9 Toes to Bar Box Jumps 24/20 9-15-21 Decline Pushup 24/20 Box Stepup 24/20 w/ 50/35 Db Finisher Metcon (No Measure) Tabata L-Sit 2:00 Rest Tabata Archbody Hold

Jump Start

November 12, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Romanian Deadlift (RDL) (Single Leg ) Workout of the Day Jump Start (3 Rounds for reps) “Jumpstart” For Total Reps/Cals 3:00 Kb Snatch 53/35 1:00 Rest 3:00 Doubleunders 1:00 Rest 3:00 Row

Veterans Day WOD

November 11, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run/Row/Ski (or Bike 21 Cals) 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-UpsThe 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches...

Saturday 7AM Partner WOD

November 9, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit TBA in Class View Public Whiteboard

OPEN 20.5

November 8, 2019SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.

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