Barnes Corner CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (3-3-3+ @90%) Play Ball (Time) 3 Rounds: 10 Power Snatches (115/80)(95/65) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)(14/10)THE WHY Stepping to a box vs. jumping to a box creates very different stimuli. Stepping tends to be more muscularly taxing, whereas jumping to a box...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard PRIMER Hang Squat Clean Skillwork (10 min) Double Under Skillwork (10 min) Workout of the Day Metcon (Time) “Round Trip” 6 Rounds on the 3:00 20/14 Cal Row Double Unders (40Rx+)(Rx: 20DU or 80 Singles) Hang Squat Cleans (5-5-4-4-3-3) Increasing Weight Each Interval. Log your Weight.Slowest Round...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Sweat Buckets (Time) 30/21-25/18-20/14-15/10-10/7 ROW 10/7-15/10-20/14-25/18-30/21 BIKE 30/21-25/18-20/14-15/10-10/7 SKIRow 30(men)/21(ladies) Cals, Then Bike 10/7, Then Ski 30/21, Then Row 25, Bike 15, Ski 25 etc… Warm-up ROW Knees In Looking for that happy medium with our knees while rowing. Not too wide, not too close, but just...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Set-up 9 plates to create a tic tac toe board. Split the class into two teams. Each team receives 3 abmats. One will place their AbMats right side up (x’s), while the other will place them right side down (o’s). You can also use different color...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Today we will do the WOD BEFORE the strength. Kettlebell Warmup: :30 Second Intervals Quad Stretch Right Arm Farmers Carry Active Samson Left Arm Farmers Carry Active Spidermans Right Side Kettlebell Deadlift Slow Air Squats Left Side Kettlebell Deadlift Push-up to Down Dog Kettlebell Goblet Squats...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Team Barbara (with a Partner) Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air SquatsRead More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Back Squat (5 (85%) 3 (90%) 1+ (95%)) RugRats (Time) On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50’s/35’s)(35’s/25’s) 15/12 Calorie Assault Bike *Score is Slowest RoundIf unable to complete first round in less than 3 minutes: Scaling options:...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Frogger (Time) 20/14 Calorie Row 20 x 10 Meter Shuttles RX+: 10 Rounds Rx: 6 RoundsIf unable to Run, Farmer Carry 10x10m shuttles or Bike 20/15 Cals Cash Out Metcon (No Measure) CORE WORK CASH OUT: 3 Rounds: 5-10 EVIL WHEELS 1 Min...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (5-5-5+ @85%) Alternate sets with DB Row Bent Over Row (Single Arm Dumbbell 3 sets x8 each) As Heavy as possible with perfect form. No Twisting or hip movement. Down Time (AMRAP – Rounds and Reps) AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3...Read More
