Barnes Corner CrossFit – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Overhead Squat (10 Minutes to find heavy triple) RX- Find Heavy triple Fitness- Practice Overhead Squat Movement. Technique before Intensity on this movement. Use single dumbbell if mobility prohibits barbell.Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bench Press (5 sets at 75% for Max Reps) After each set, complete AMRAP of Dips. Push-ups (Max Reps in 3 Minutes) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Tag Team (Time) For Time w/ a Partner: Buy In: (8) 100m Sprints Into: 100 Double Unders 100 Pull-ups 100 Push-ups 100 Squats (During this time each partner must complete 3 rope climbs each) Into: 30 Clean & Jerks Into: (2) 100M Farmers Carries Each “Cash Out”...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Hinshaw Running Warmup Then, Power Clean Warmup Cerberus (Time) For Time (30MIN CAP): 800M Run 30 Power Cleans 135/85 10 BB Facing Burpees 800M Run 20 Power Cleans 155/95 20 BB Facing Burpees 800M Run 10 Power Cleans 185/105 30 BB Facing BurpeesRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Push Press (5×3 across) same weight each set, should be heavy Open Water (AMRAP – Reps) 13 min amrap 55/40 Cal Row 55 Thrusters 95/65 55 Pull-ups 55 HSPURead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 15 Min of Coach Lead Specific Snatch Skillwork and Wod Prep Start WOD at the 20 Min Mark. Power Wheels (3 Rounds for reps) “Power Wheels” Part #1 AMRAP 3: 10/8 Calorie Assault Bike 12 Power Snatches (95/65)(75/55) “Power Wheels” Part #2 AMRAP 3: 10/8 Calorie...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Back Squat (3-1 Waves) 1 Set Every 2 Mins 3 @ 80% 1 @ 85% 3 @ 80% 1 @ 88% 3 @ 80% 1 @ 90% 3 @ 80% 1 @ 91% 3 @ 80% 1 @ 96% 15 Front Squats @ 56-61% (must be unbroken)...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Mixed Bag (Time) Teams of 3 For Time (25 Minute Cap): 400 Plate Run 100 Deadlifts 400 Plate Run 80 Hang Power Cleans 400 Plate Run 60 Front Squats 400 Plate Run 40 Push Jerks 400 Plate Run 20 Clusters Plate Weight: (45/25) Bar Weight Rx+ 155/105...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Century Club (Time) Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie RowRead More