Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals 10min of upside down work. Handstands, Pushups, Pikes, Walks, Kickups 10min of Rope Climb Skillwork. Footholds, Grip, Leg-raises, Holds, Descents Workout of the Day Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls 20/14 lbs 30 Burpees 30 Double-UndersFor a more challenging version, substitute: For Time: 30 Box...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To learn more about Nick click here45/25 or anything heavier consider RxRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Stop, Drop & Roll (Time) Teams of 3 For Time (30 Minute Cap): 1200 Meter Wreck Bag Run (70/50) 140/100 Calorie Assault Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80)Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Tread Water (Time) 2,000 Meter Row 150 Double-Unders 10 Rounds of “Cindy”Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Back Squat (10Min EMOM) 4 Reps @ 75% Last minute AMRAP Workout of the Day Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California,...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Deadlift (One Set every 1:30 x 7) 7 Dumbbell Strict Presses Deadlift 7-6-5-4-3-2-1 Find a Heavy Deadlift for the Day. Perform both exercises in the 1:30 window. Workout of the Day Long Gone (1 Rounds for reps) 5 Rounds: 1 Minute Wallballs (20/14)(14/10) 1 Minute Dumbbell...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Max Height Box Jump (Distance) Max Height Box Jump Clean (20 Min Clean Skill Practice) In this 20 min window, spend time working on Cleans and Finding a max box jump. Workout of the Day Inside Out (Time) For Time: 800 Meter Run 21 Power Cleans...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Shawn (Time) For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.In honor of U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012.To learn more about...Read More