Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 8 min at consistent, high quality pace 12 Goblet Squats (light) 10 Db Press (ea/s) 15 Banded Goodmornings 30 sec Bodybuilders Strength Front Squat Workout of the Day Dumpster Diving (Time) 10 Rounds 6 Strict Ring Dips 12 Wallballs 30/20 16 Walking LungesSub Pushups for dips...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 30 sec Medball Squats 30 sec Squat Hold 30 sec Medball Press 30 sec Extended Child’s Pose x 2 200m Run/250m Row/ or 10 Burpees 5 Inch Worms slow x 2 Workout of the Day Metcon (AMRAP – Rounds and Reps) “Three-Peat” 10 min AMRAP 100m...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 8 Minutes Smooth: 15 PVC Passthru 5 Scap Pushups slow 5 Scap Pullups slow 15 Snatch Grip Behind the Neck Press w/PVC 1 min Run in Place or Mountain Climbers. AT HOME WOD Metcon (AMRAP – Rounds and Reps) 10 Minutes: Practice Turkish Getup 10 Minutes...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 1 min – Arm Swings 1 min – Trunk Twists 1 min – Hip Circles Worlds Greatest Stretch 2 x 30 seconds each side. Then: 3 rounds: 5 inch worms 20 walking lunges 20 Jumping Jacks Strength Deadlift (Death By) Strength: Death by Couch Deadlifts (or...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds :30 sec Spiderman Stretch each side :30 sec High Knees in Place :30 sec Small Arm Circles :30 sec Big Arm Circles Workout of the Day Metcon (AMRAP – Reps) “Sofa Pillows” 18 Minute EMOM (Every Minute on the Minute) Minute 1 : WallBalls...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up :30sec scorpion stretch e/s :30 side plank e/s Then, for 5 minutes continuous: 10 Jumping Jacks 10 Kang Squats 10 Flutter kicks Workout of the Day Metcon (Time) “Surgical Mask” No Equipment Version: 5 Rounds: 10 Dragon Flies 10 Duffle-Bag Bent Over Rows 10 Duffle-Bag Ground...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Do 1 min Couch stretch each side, then: 3 rounds not for time of: 5 Inch Worms 5 Bodybuilders 5 V-tucks (crunches) 5 Superman pulses Metcon (AMRAP – Rounds and Reps) “Don’t Panic” 9 Minute AMRAP :20 Jump Ropes* 10 Sit-ups 10 Push-ups 10 Jump Squats*if...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Sit in the Bottom of the squat for 1 min, feel out your hips and ankles. Then do 3 rounds not for time of: 30sec World Greatest Stretch ea/s 8 Slow Air Squats 8 Leg Swings ea/s/way 8 Slow Anchored Situps 6 Pushups to Chair/Table/stairs Workout...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Per Level) Workout of the Day Metcon (2 Rounds for reps) “Back & Forth” Alt. Tabata • Single-arm KbS 53/35 alt L/R ea/round • Pushups Rest 2:00 Alt. Tabata • Abmat Situps • Ring Rows feet elevGOAL 150+REPS Alt Tabata – alternating between two...Read More

Barnes Corner CrossFit – CrossFit WOD TBA View Public Whiteboard Metcon (AMRAP – Rounds and Reps) TEAM OF 3 10 MIN AMRAP 5 HP Snatch 7/5 Cal Bike 9 Gorilla Box Jumps -into- 10 MIN AMRAP 5 Burpees 7/5 Cal Ski 9 Russian KBSRead More