Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Fundamentals Spend 10 Minutes on Rowing Technique Row Recovery The recovery on the row is aptly named, as it is athletes opportunity to essentially relax. Rather than actively pulling the body back to the catch with the feet, athletes can let gravity do...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (EMOM18) Min 1 Bench Press 8 Reps Min 2 Strict HSPU 5 Min 3 Bicep Curl 10 Workout of the Day Liquid Cocaine (Time) 5 Rounds: 5 Power Clean and Jerks (155/105)(115/85) 10 Pull-ups (Rx+Chest2Bar)Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 sets of 3) Option to either build to something heavy across their sets or stay at a challenging weight throughout. Front Rack Lunge (3 sets of 12) Reverse Lunge from Rig. 6 ea Leg Option to either build to something heavy across their...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP Teams of 3 100 Cal Ski 10 C&J 135/95 100 Double Unders 10 Bar Muscle Ups 100 GHD SitupsRead More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Turtle Club (Time) For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run 9 Thrusters (95/65) 200 Meter RunRead More
Barnes Corner CrossFit – CrossFit View Public Whiteboard PRIMER 3 Rounds KB Bottoms Up ZPress 8 Dead Hang From Rope 20 Sec. Fundamentals Rope Climb (SKilllwork) 10 Min Practice Technique Workout of the Day Impressed (AMRAP – Rounds and Reps) AMRAP 15: 1 Rope Climb 12 Double Dumbbell Push Press (50/35)(35/20) 1 Rope Climb 100...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 1.Whiteboard Briefing and Lesson 2. Line Drills 3. Group Warmup 2 Rounds of: 10 Second Dead Hang 10 Scap Pull-ups 5 Kipping Swings 1-3 Strict Pull-ups or Ring Rows 3 Pull-ups 10 Bunny Hops (In Place) 10 Meter Bunny Hops 10 Meter Alternating Foot Pulls 100...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard PRIMER 3 Rounds: Front Rack Lunges- 8ea. Single Arm KB Floor Press -8ea. Good Mornings -8 Workout of the Day Last Call (3 Rounds for reps) Teams of 3 AMRAP 7 of Each Exercise: 50 Bench Press (135/95)(95/65) 50 Bench Press (155/105)(135/75) AMRAP Bench Press (185/135)(155/85) -rest...Read More
