Barnes Corner CrossFit – CrossFit View Public Whiteboard Gymnastics Rings Skillwork Warm-up Banded Lat Stretch 60s (E/S) Doorway Pec Stretch 60s (E/S) + 250m Row/Ski + 30s Plank 10 Scap Pull-ups 15 Arch-body Pulses 10 Scap Pull-ups x3 Workout of the Day Metcon (Time) For time: 3 rounds of: 12 Power Snatch 95/65 6 Pull-ups...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Couch Stretch 60s (E/S) Glute SMR 60s (E/S) + 200m Run/Row or SKi + 12 Banded RDL 10 Glute Bridges 8 Ring Rows 1s Hold at Top x2 Strength Deadlift (10Min Build to a Heavy Set) Workout of the Day Butter Beer (Time) 3 rounds for...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*45 Min CAP Today *See level method scaling in class Extra Work 5 min row @ ~70% heart rate 5 min airbike or ski @...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP 25-50-75-100…Etc. One-arm Kettlebell Swings 53/35 Burpee Pull-ups 20/14 Cal Bike Every 4 Minutes (Start with Bike)Rx+ SnatchRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Glute SMR 3 min each side Hip flexor stretch (Couch) 1 min each side + 250m Row 15-30s Deadhang Hold 12 Banded RDL 10 Ring Rows 8 Tuck-ups x3 Fundamentals Deadlift Skillwork Workout of the Day Mercury’s Core (Time) 4 rounds for time: 500m Row 10...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Hip Flexor SMR (1min E/S) Glute SMR (1min E/S) Sit in bottom of Squat 60s + 15/10 cal bike + 30s Plank 30 Archbody Hold (Superman) x3 + 5 Cossack Squats (E/S) 5 Jefferson Curls slow x3 + 12 Air Squats 12 Box Push-ups 10 Dumbbell...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 30s Lat Stretch E/S 15 Russian Kettlebell Swings 10 Dumbbell Press E/S x2 Then: Burgener Wup and PC Skill Weightlifting Power Clean (12 min EMOM 2-5 Reps) advanced athletes can do C&J singles toward end of EMOM Workout of the Day Cerberus-LM (Time) 5 Rounds For...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds : 20 Walking Lunges 10 Press w/ Barbell 10 Ring Rows 10 Box Push-ups Strength Shoulder Press (3 sets) 3 sets of 5 with 2min rest. Build wt as needed. Workout of the Day Gorilla Glue (AMRAP – Rounds and Reps) 12 minute AMRAP...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rds: 10 Banded Pull-aparts 8 Kang Squats (Blue+ with barbell on back) GROUP GAME: FREEZE TAG Fundamentals Squat Clean (Skillwork) Workout of the Day Metcon (Time) “Italian Job” (Partner) Relay Style 8 Rounds For Time: 200m Ski 12 Box Jumps 24/20 (Rx+30/24) 8 Squat Cleans...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Shoulder and Pec Banded Stretch 2 minute Each Side 3 minutes single unders 2 Rounds: 10s Bottom-ups hold (peripheral vision) 10 Box Push-ups 10 Ring Rows 10 PVC Pipe Pass throughs SLOW Fundamentals Ring Skillwork/Hollow Position Work Fitness: Jump to Stabilize on Box/Ring Practice 30s on/30s...Read More