Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Hang Power Clean (1 HPC & 3 Front Sq Complex) Every 90s x6 (10 Min total) Build WT each set Workout of the Day Metcon (Time) 2 Rounds for Time: 30 Hang Power Cleans (95/65)(115/85) 15 Front Squats EMOM STOP and do: Toes to Bar (3...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Shoulder Press (1 Press + 3 Push Complex building) Workout of the Day Metcon (Time) 3 Rounds of: 20 Kb Clean 53/35 R 20m Kb Fr Rack Walking Lunge R 20 Kb Clean L 20m Kb Fr Rack Walking Lunge L Then, One Time Buy out:...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Mother of Dragons (Time) 20 Wallballs 20/14 100 Double-unders 30 Cal Row/Bike/Ski 80 Double-unders 40 Wallballs 60 Double-unders 50 Cal Row/Bike/Ski 40 Double-unders 60 Wallballs 20 Double-unders Strength WOD FIRST TODAY Barbell Row (4×12) 4 Rounds – smooth 12 Barbell Row (increase weight...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Deadlift (5×12 every 3 Min ) Every set add to find heavy 12 Workout of the Day Metcon (5 Rounds for reps) “The Forge” Every 2 min for 5 Rounds 1 Weighted Pullup or 3-5 Strict Pullups + AMRAP Ring Dips/Ring Pushups in 1 set (10...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Overhead Squat (10 Minutes to build to Heavy 3) Per your level (8-5-3) Workout of the Day Morpheus (AMRAP – Rounds and Reps) 15 min AMRAP 400m Run 15 OHS Rx75/55 Rx+95/65 15 Burpee Box Jump 24/20Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bench Press (EMOM 10 ) Min 1 10 reps bench @ 60% Min 2 Max Unbroken Dips Metcon (AMRAP – Rounds and Reps) In partners splitting reps even 20 MIN AMRAP BUY IN 200 DUS (500 singles) Then 12 Burpees 12 Thrusters 12 Burpees 12 Snatch 12...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Chin-ups (Per level) 3 sets max strict chin-ups Metcon (Time) For time 15-12-9 Thrusters Bar Facing Burpees CTB Pull-upsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Deadlift (15 min to Build to heavy set of 5) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 8 Push Press 135/95 12 Rear Step Lunge 135/95 (weight on back)Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Min Amrap 2k partner row changing every 250m Then 3-6-9-12-15-18… Hang Powerclean 135/95 Toes to bar 50m shuttle run one partner works at a time.Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Calories) 5 Rounds changing stations every minute 1- Airbike 2- Sit-ups 3- Rope Slams 4- Ski Erg 5- 25m sled push 6- Slam BallsScore is total calories of ski and bikeRead More