Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up (15 Min)3 sets of: 5 wall squat (squat therapy) @ 3333 10 ring rows @ 2020 tempo 30s lat stretch RIGHT 30s lat stretch LEFT then: Accumulate 20-40 High Quality Glute Bridge Fundamentals Kettlebell Swing/Snatch Skillwork (15min) Accumulate 3 sets of 10-20 reps, after each set...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 1. Sit in Bottom of Squat for 90s 2. 250m Row/Ski (Per person) 3. Samson Stretch 30s Each Side 2 Rounds As a Group: 5 Broad Jumps 8 Box Push-ups 8 Air Squats 10 PVC Pass Throughs Fundamentals Practice/Skill/Review (10 min) Powerclean Skillwork Workout of the...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard 12 Days Of Christmas (Time) For Time: 1 Rope Climb 2 Thrusters 3 Push Press 4 Power Cleans 5 Front Squat 6 Pullups 7 Kettlebell Swings 1.5/1 pood 8 T2B 9 Box Jumps 24/20″ 10 Wall Balls 20/14lbs 11 AMSU 12 Burpees RX- 95/65lbsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals Join Coach Scott at 7am for a Mystery WOD. If you want to know what the WOD is text him a million times like you do to me 🤣🤣Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Spin Cycle (AMRAP – Rounds and Reps) AMRAP 18: 3 Rope Climbs 20/14 Calorie Assault Bike 60 Double UndersModifications: Reduce Rope climbs, single undersRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Vader (Time) 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35)(35/20) 15 Lateral Burpees over DBRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Dopamine (Time) 5 Rounds, On the 5:00: 15/12 Calorie Assault Bike 18/15 Calorie Row 21 Shuttle Sprints (10 Meters) *Score is slowest RoundRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Overhead Squat (Work up to a Heavy Set of 5) Fundamentals 10 Min Handstand/HSPU Skillwork Workout of the Day Dead Arm (AMRAP – Rounds and Reps) AMRAP 12: Rx+: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Rx: 5 Strict Press 95/65 10...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up THE WHY Could vs. Should is something we talk to our athletes about on a daily basis. An athlete who can do some push jerks at 115# could do this workout as prescribed, but it would take them an hour, which would miss the desired stimulus....Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Weight) 3 Rounds: DB Bench Press x10 DB Bent Over Row x15 *Record Weight for DB Bench Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 Thrusters 20 AAB Cals 20 Devil Press 20 Shuttle Runs 20 TTB *Split Work w/ Partner Rx+ 50/35 Rx 35/20Read More