Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Set-up 9 plates to create a tic tac toe board. Split the class into two teams. Each team receives 3 abmats. One will place their AbMats right side up (x’s), while the other will place them right side down (o’s). You can also use different color...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Today we will do the WOD BEFORE the strength. Kettlebell Warmup: :30 Second Intervals Quad Stretch Right Arm Farmers Carry Active Samson Left Arm Farmers Carry Active Spidermans Right Side Kettlebell Deadlift Slow Air Squats Left Side Kettlebell Deadlift Push-up to Down Dog Kettlebell Goblet Squats...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Time) SATURDAY PARTNER CHIPPER: 100 DB Thrusters RX+50/35 RX-35-20 90 WallBalls 80 Ballslams (RX+ 30)(Rx25) 70 PULLUPS (RX+ C2B) 60 DEADLIFTS RX+ 225/155 RX-185/135 50 Power Cleans RX+155/95 Rx 115/65 40 Power Snatches RX+95/65 RX75/45 30 Burpees 20 HSPU (10 WALLWALKS) 10 Rope Climbs (Rx-ManMakers) *...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Team Barbara (with a Partner) Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air SquatsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Back Squat (5 (85%) 3 (90%) 1+ (95%)) RugRats (Time) On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50’s/35’s)(35’s/25’s) 15/12 Calorie Assault Bike *Score is Slowest RoundIf unable to complete first round in less than 3 minutes: Scaling options:...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Frogger (Time) 20/14 Calorie Row 20 x 10 Meter Shuttles RX+: 10 Rounds Rx: 6 RoundsIf unable to Run, Farmer Carry 10x10m shuttles or Bike 20/15 Cals Cash Out Metcon (No Measure) CORE WORK CASH OUT: 3 Rounds: 5-10 EVIL WHEELS 1 Min...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (5-5-5+ @85%) Alternate sets with DB Row Bent Over Row (Single Arm Dumbbell 3 sets x8 each) As Heavy as possible with perfect form. No Twisting or hip movement. Down Time (AMRAP – Rounds and Reps) AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bench Press (3-3-3+ @90%) Jump Start (Time) For Time: 60 Double Unders 30 Dumbbell Snatches (50/35)(35/20) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Ski 60 Double Unders 30 Dumbbell Snatches (50/35)Scaling Options: 90 Singles 2 Min...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2: 10 DBALL O/S 400′ DBall Carry 20 TTB 400′ Farmer Carry 30 Ski CaloriesRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Sore Eyes (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row GHD Situps (5 sets of 10) Alternating with 5 sets of 10 reps of KB Windmills Each Side. THIS IS...Read More