Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 500 Meter Row (slow) 2 Rounds: 20s Sampson Ea Side 10 AbMat Sit-Ups 10 Russian KBS 10 Pushups 10 Slow Hip Extensions Weightlifting 3 Rounds 10 Bulgarian Deadlifts 10 “A” Squats DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans,...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard PRIMER 5 Min Warmup: 2 Rounds: 8 Pausing Air Squats 8 Alt. Cossack Squats 9 Min PRIMER: 3 Rounds: 8 Front Rack Split Squats/side 50M Farmers Carry Back Squat (Waves) EMOM 13 MIN CLOCK Wave #1 6 @ 65% of 1RM 4 @ 70% 2 @ 75%...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 7 Minute Clock: ROW/BIKE or SKI 2 Minutes 2 Rounds: 35 Band Pull Aparts 20s Hanging Flutter Kicks 5 Eccentric Pushups PRIMER (10 MIN RUNNING CLOCK TO COMPLETE) 3 Giant Sets: 10 Dumbbell Bench Press 30s Max Double-Unders 15 Deadlifts (205/145) 30s Max Double-Unders 20 Dumbbell...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Repeat for 7 MIN 7 Plate Rows 7 Plate Deadlifts 7 Plate Ground to O/H Lockout 7 Plate Squats 7 Plate in/out Plyo Pushups 7 Plate Mountain Climbers Metcon (AMRAP – Rounds and Reps) 30min AMRAP P1: 20 Plate Snatches 20 Plate Back Squats 20 Sit...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 3 Sets, for Quality: Bike 10/8 Cals 10 Cossack Squats (5 Each Side) 10 Waiter Squats (5 Each Side) Front Squat BASED OFF FRONT SQUAT %’s With a running clock: Minutes 1-7 EMOM – 2 Pausing BACK Squats @ 55% of 1RM Front Squat Minutes 7-10...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 10 min clock: 500 Meter Row (slow), into… 3 Rounds: 10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here) 8 Unilateral Kneeling Dumbbell Presses Each Side 7 Slow Air Squats 3 Inchworms :20 second Samson Stretch each side Finish with a second...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 10 MIN CLOCK 3 Rounds: 15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders 250 Meter Moderate Row 5 Spiderman and Reach, each leg At 10:00 for 15 Minutes: Coach Lead HSPU and Pullup Skillwork and Progressions and Practice Gymnastics At 10:00 for 15 Minutes:...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up PREWARMUP: SIGN INTO WODIFY AND FIND YOUR SQUAT %’s FIND A PARTNER AND SETUP RIG WARMUP: 12 MIN CLOCK For 6:00 AMRAP: 5 Russian Baby Makers 5 EA SIDE Spiderman & REACH :30 GOBLET Squat Hold 100M Row …… At 6:00, Squat Primer: 3 RDS 6...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 11 Min Clock Spiderman and Reach :30 ea side Sprawls :30 25M Farmers Carry Single Leg RDL 5 Each Side Repeat for 6 Min. At 6 Min Mark: Warmup Deadlifts and work up to 75% Find a Heavy Farmers Carry. Rx Suggestions: Men 75+, Ladies 50+...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) TBA in ClassRead More