Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up General Warmup: 2 Rounds Smooth 30 sec Inch Worms 30 sec Samson Stretch (ea/s) 30 sec Deadhang Hold 30 sec Banded Pull Aparts 30 sec Russian KbS Then: Specific Warmup: Lat Activation 10 Scap Pullups 15 Banded Lat Pulldowns 10 sec Chin over bar Hold x...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 3x 50m Shuttle Run 10 Wallball Front Squats 10 Wallball Situps 10 Plate Hops Workout of the Day The North (Time) 150 Doubleunders 100 Airsquats 35 (Rx+50) Toes To Bar 75 Box Jumps 24/20 50 Abmat Situps 100 Wallballs 20/14 Finisher Metcon (No Measure) Glutes: 15...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard CrossFit Fundraiser WOD 1 (AMRAP – Rounds and Reps) 10 Min Amrap 10 Squats 9 DB Snatches L 10 Pushups 9 DB Snatches R 50/35Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 8 min at consistent, high quality pace 12 Goblet Squats (light) 10 Db Press (ea/s) 15 Banded Goodmornings 30 sec Bodybuilders Strength Front Squat Workout of the Day Dumpster Diving (Time) 10 Rounds 6 Strict Ring Dips 12 Wallballs 30/20 16 Walking LungesSub Pushups for dips...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 30 sec Medball Squats 30 sec Squat Hold 30 sec Medball Press 30 sec Extended Child’s Pose x 2 200m Run/250m Row/ or 10 Burpees 5 Inch Worms slow x 2 Workout of the Day Metcon (AMRAP – Rounds and Reps) “Three-Peat” 10 min AMRAP 100m...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 8 Minutes Smooth: 15 PVC Passthru 5 Scap Pushups slow 5 Scap Pullups slow 15 Snatch Grip Behind the Neck Press w/PVC 1 min Run in Place or Mountain Climbers. AT HOME WOD Metcon (AMRAP – Rounds and Reps) 10 Minutes: Practice Turkish Getup 10 Minutes...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 1 min – Arm Swings 1 min – Trunk Twists 1 min – Hip Circles Worlds Greatest Stretch 2 x 30 seconds each side. Then: 3 rounds: 5 inch worms 20 walking lunges 20 Jumping Jacks Strength Deadlift (Death By) Strength: Death by Couch Deadlifts (or...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds :30 sec Spiderman Stretch each side :30 sec High Knees in Place :30 sec Small Arm Circles :30 sec Big Arm Circles Workout of the Day Metcon (AMRAP – Reps) “Sofa Pillows” 18 Minute EMOM (Every Minute on the Minute) Minute 1 : WallBalls...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up :30sec scorpion stretch e/s :30 side plank e/s Then, for 5 minutes continuous: 10 Jumping Jacks 10 Kang Squats 10 Flutter kicks Workout of the Day Metcon (Time) “Surgical Mask” No Equipment Version: 5 Rounds: 10 Dragon Flies 10 Duffle-Bag Bent Over Rows 10 Duffle-Bag Ground...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Do 1 min Couch stretch each side, then: 3 rounds not for time of: 5 Inch Worms 5 Bodybuilders 5 V-tucks (crunches) 5 Superman pulses Metcon (AMRAP – Rounds and Reps) “Don’t Panic” 9 Minute AMRAP :20 Jump Ropes* 10 Sit-ups 10 Push-ups 10 Jump Squats*if...Read More