Barnes Corner CrossFit – CrossFit View Public Whiteboard Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# RestIn honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010To learn more about...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m RowIn honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007To learn more about Ned click hereRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsStimulus Modifications: If unable to press bodyweight min. 10x, use a weight that you can press minimum 10-20x. Pullups should also be in the 10-15 rep range if strict. If...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Deadlift (EMOM 10) Min 1- 5 Deadlifts* Min 2- 10 Med Ball Cleans *Progressive Load on DL each set. Workout of the Day Guard Rail (3 Rounds for reps) Round 1: 3m AMRAP 9/6 Cal Bike 9 Pwr Cleans (115/80)(75/55) Round 2: 3m AMRAP 9/6 Cal...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals 10min of upside down work. Handstands, Pushups, Pikes, Walks, Kickups 10min of Rope Climb Skillwork. Footholds, Grip, Leg-raises, Holds, Descents Workout of the Day Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls 20/14 lbs 30 Burpees 30 Double-UndersFor a more challenging version, substitute: For Time: 30 Box...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To learn more about Nick click here45/25 or anything heavier consider RxRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Stop, Drop & Roll (Time) Teams of 3 For Time (30 Minute Cap): 1200 Meter Wreck Bag Run (70/50) 140/100 Calorie Assault Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80)Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Tread Water (Time) 2,000 Meter Row 150 Double-Unders 10 Rounds of “Cindy”Read More