Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP 25-50-75-100…Etc. One-arm Kettlebell Swings 53/35 Burpee Pull-ups 20/14 Cal Bike Every 4 Minutes (Start with Bike)Rx+ SnatchRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Glute SMR 3 min each side Hip flexor stretch (Couch) 1 min each side + 250m Row 15-30s Deadhang Hold 12 Banded RDL 10 Ring Rows 8 Tuck-ups x3 Fundamentals Deadlift Skillwork Workout of the Day Mercury’s Core (Time) 4 rounds for time: 500m Row 10...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Hip Flexor SMR (1min E/S) Glute SMR (1min E/S) Sit in bottom of Squat 60s + 15/10 cal bike + 30s Plank 30 Archbody Hold (Superman) x3 + 5 Cossack Squats (E/S) 5 Jefferson Curls slow x3 + 12 Air Squats 12 Box Push-ups 10 Dumbbell...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 30s Lat Stretch E/S 15 Russian Kettlebell Swings 10 Dumbbell Press E/S x2 Then: Burgener Wup and PC Skill Weightlifting Power Clean (12 min EMOM 2-5 Reps) advanced athletes can do C&J singles toward end of EMOM Workout of the Day Cerberus-LM (Time) 5 Rounds For...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds : 20 Walking Lunges 10 Press w/ Barbell 10 Ring Rows 10 Box Push-ups Strength Shoulder Press (3 sets) 3 sets of 5 with 2min rest. Build wt as needed. Workout of the Day Gorilla Glue (AMRAP – Rounds and Reps) 12 minute AMRAP...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rds: 10 Banded Pull-aparts 8 Kang Squats (Blue+ with barbell on back) GROUP GAME: FREEZE TAG Fundamentals Squat Clean (Skillwork) Workout of the Day Metcon (Time) “Italian Job” (Partner) Relay Style 8 Rounds For Time: 200m Ski 12 Box Jumps 24/20 (Rx+30/24) 8 Squat Cleans...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Shoulder and Pec Banded Stretch 2 minute Each Side 3 minutes single unders 2 Rounds: 10s Bottom-ups hold (peripheral vision) 10 Box Push-ups 10 Ring Rows 10 PVC Pipe Pass throughs SLOW Fundamentals Ring Skillwork/Hollow Position Work Fitness: Jump to Stabilize on Box/Ring Practice 30s on/30s...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up (15 Min)3 sets of: 5 wall squat (squat therapy) @ 3333 10 ring rows @ 2020 tempo 30s lat stretch RIGHT 30s lat stretch LEFT then: Accumulate 20-40 High Quality Glute Bridge Fundamentals Kettlebell Swing/Snatch Skillwork (15min) Accumulate 3 sets of 10-20 reps, after each set...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 1. Sit in Bottom of Squat for 90s 2. 250m Row/Ski (Per person) 3. Samson Stretch 30s Each Side 2 Rounds As a Group: 5 Broad Jumps 8 Box Push-ups 8 Air Squats 10 PVC Pass Throughs Fundamentals Practice/Skill/Review (10 min) Powerclean Skillwork Workout of the...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard 12 Days Of Christmas (Time) For Time: 1 Rope Climb 2 Thrusters 3 Push Press 4 Power Cleans 5 Front Squat 6 Pullups 7 Kettlebell Swings 1.5/1 pood 8 T2B 9 Box Jumps 24/20″ 10 Wall Balls 20/14lbs 11 AMSU 12 Burpees RX- 95/65lbsRead More