Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Neon Lights” 6 Rounds :50s on/ :10rest 1) Row (hard & fast) 2) Handstand Hold against wall 3) Doubleunders 4) Russian KbS 53/35Score today are your Row Cals + KBs — Double Unders and HShold are for practice only. API Test (3 Rounds...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Deadlift (5 sets of Heavy 3-5) WIHTE-ORANGE should build, but slowly and conservatively. Focus on tight technique and smooth movement on each rep/set. BLUE-PURPLE+ can be a bit more aggressive with the building, but still conscious of technique. Workout of the Day One LastThing… (Time) 21-15-9...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Cherry Blossum (Time) For Time 21-15-9 Russian KbS 53/35 (Rx+70/53) Abmat Situps x 2 (42-30-18) —Rest 5:00— 9-15-21 Ring Pushups (rx+Dips) Doubleunders x 3 (27-45-63)If you are NOT Purple+ on your RINGS LEVEL, Do QUALITY Ring or Regular Pushups today. Half-ASS Ring Dips...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Per Level or FIND YOUR LEVEL.) Level Ups are encouraged. Workout of the Day Crunch the Captain (AMRAP – Rounds and Reps) 12 min AMRAP 1 (Rx+2) Rope Climb 10 Hang Power Clean 115/85 (Rx+ 155/105) 25 Air SquatsRead More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Golden Goose (9 Rounds for time) On 3 minute mark for 27Min A) 500m Row or Ski or 40/30 Cal Airbike B) 400m run C) 50 Wallballs 20/14 x 3Score is time each interval for 9 intervals. Work as fast as possible at...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Shoulder Press (Build to Heavy Set) Workout of the Day Metcon (Weight) “Cell Tower” 4 Rounds For Quality 8 Db Press 30 sec Plank w/weight 6-8 Strict Pullups 12 TtB Rest 1:00 Adjust weight on press/plank and reps on pullups as neededFor Quality NOT time. Score...Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Shock Absorber (Time) 30 Squat Clean 30 Burpee Over Bar 60 Box Jumps 24/20 30 Burpee Over Bar 30 Squat Clean Rx 75/55 Rx+ 95/65Read More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Time) FOR TIME RUN 800 100 Bench Press 135/85 100 Back Squat 200M SLED PUSH 100 Push Press 95/65 100 OHS Run 800 100 Push Ups 100 Air SquatsRead More
Barnes Corner CrossFit – CrossFit View Public Whiteboard Mobility Flexibility Test (No Measure) Find Your Level Workout of the Day API Test (3 Rounds for reps) (3) Rounds of: Wall Ball Shots (20/14) Hand Power Cleans (75/55) Box Jumps (24/20) Push Press (75/55) Burpees Rest Metcon (3 Rounds for reps) Alternative API Workout 1 min...Read More
