Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up A) 30 sec Plank B) 30 sec Bottom Squat Hold x 3 A) 10-15m Duck Walk (add Kb for some extra mobility) B) Arch Body Hold x 2 Strength Front Squat (4×5) Workout of the Day Shark Tank (Time) 5 Rounds for Time 8 Front Squats...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 10-15m of each Toe Walks x 2 Heel Walks x 2 Straight-leg High Kicks x 2 High Knees x 2 Butt Kickers x 2 200m Run 10 Medball Thrusters 10 Russian KbS (each set a little heavier) x 3 Workout of the Day Kellen (Time) 5...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 10 Air Squats – 2 sec Pause at bottom 10 Russian KbS 30 Singleunders x 3 Barbell Warm-up Remaining Time 8 Deadlifts 8 Front Squats 8 Strict Presses Strength Deadlift (4×5) rest 2 min between sets Workout of the Day Swamp Thing (Time) 5 Rounds 7...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 10 Air Squats 10 Bunny Hops 10 Scap Pushups 10 walking lunges 30 Singles Workout of the Day Fundraiser WOD 2 (Time) For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutesNo Jumprope? Do Jumping Jacks. Extra Work...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Clock Hands (Time) 4 Rounds for Time 200m Run 12 KB Snatch 53/35 R 12 Back Step Lunge w/KB OH 53/35 R 200m Run 12 KB Snatch L 12 Back Step Lunges w/KB OH L (RX+ 14 Reps) Core Work Metcon (3 Rounds...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Underdog (Time) 5 Rounds For Time 12 Hang Power Clean 95/65 (Rx+135/95) 9 Front Squat 95/65 (Rx+135/95) 3 (Rx+ 6) Strict HSPURead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Staten Island Ferry (2 Rounds for reps) 10 min AMRAP 2k Row In remaining time: AMRAP Thrusters 45/35 -Rest 5 minutes – 10 min AMRAP 80/65 (Rx+100/80) Cal Airbike In remaining time AMRAP BurpeesSubstitute RUN for ROW & Bike. You will want to...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up General Warmup: 2 Rounds Smooth 30 sec Inch Worms 30 sec Samson Stretch (ea/s) 30 sec Deadhang Hold 30 sec Banded Pull Aparts 30 sec Russian KbS Then: Specific Warmup: Lat Activation 10 Scap Pullups 15 Banded Lat Pulldowns 10 sec Chin over bar Hold x...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 3x 50m Shuttle Run 10 Wallball Front Squats 10 Wallball Situps 10 Plate Hops Workout of the Day The North (Time) 150 Doubleunders 100 Airsquats 35 (Rx+50) Toes To Bar 75 Box Jumps 24/20 50 Abmat Situps 100 Wallballs 20/14 Finisher Metcon (No Measure) Glutes: 15...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard CrossFit Fundraiser WOD 1 (AMRAP – Rounds and Reps) 10 Min Amrap 10 Squats 9 DB Snatches L 10 Pushups 9 DB Snatches R 50/35Read More