Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up – 8 MIN AMRAP 5 Cal Bike or 150m ski 05 Inchworms 10 Tuck jumps 20 Side Lunge 40 Mountain climbers Metcon (AMRAP – Reps) Max Burpees in 3 Minutes Metcon (AMRAP – Rounds and Reps) Core 101 – 6 MIN AMRAP 2 DBall...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals 6 MIN OF COACH LEAD Instruction on Proper Kettlebell Swings. Metcon (AMRAP – Reps) 10 ROUNDS FOR REPS :30 WORK/ :30 REST MAX Kettlebell Swings MAX Situps MAX WallballsRx+ 2Pood/1.5Pood Rx 1.5Pood/1Pood Fitness 40lb/30lb Complete each exercise for :30, then rest for 30 seconds. Complete all...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard L-Sit (3 sets max hold time) Scaled versions Include: Bent knee hold Single leg hold Off box at 45 degrees Etc Bench Press (3 reps Emom 10 @ 75) LAST SET MAX REPS Denim (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-Unders 30/24 Calorie Row 15...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (10 MIN EMOM 1 Rep) 10 Min of COACH LEAD Clean Skillwork & Progressions -THEN- 10 Min EMOM working in a 70-90% Range. Focus on: 1. Proper Setup/Hookgrip 2. 1st Pull 3. 2nd Pull to “Pockets” with SPEED AND MAX VELOCITY. Use legs, not arms...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “CORE WORK” 6 MIN AMRAP 5 V-ups 10 Situps 15 Flutter Kicks 20 High Plank Shoulder Taps 25 Mountain Climbers75 Reps Per Round Metcon (AMRAP – Rounds and Reps) “PUSH-PULL” 30 MIN AMRAP 6 Push Press 8 Pull-ups 10 Deadlifts 20/15 Cals ROW/BIKE/SKI...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 20 Min AMRAP Partner 1: 1- 100’ shuttle sprint 1- 100’ Farmer Carry 1- 100’ DBall Carry Partner 2: 3 HSPU 6 Push-ups 9 Air SquatsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 PERSON TEAMS 25 Rounds 10/8 Cal Air Bike P1 10 Box Jumps P2 10 Kettle Bell Swings P3Noone rests. Each person is always at a station. Constantly rotating.Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Front Squat (5×5) Building in Weight each set. Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 5 DB or KB Thrusters 7 Pushups 15 SitupsRx+ 50/35 Rx 35/20 Fit 20/15 (Kettlebells ok to use)Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Power Snatch (8 Min EMOM 2 reps ) Log your heaviest set Metcon (Time) 10-1 Hang Power Snatch 3 OTB Burpees Rx+ 95/65 Rx 65/45Read More