Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Fire Alarm (Time) 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test”1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 BurpeesRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Deadlift (Heavy set of 10) Take 10 min to work up to a heavy set of 10. 10 reps=75%1rm ex: 2 warm up sets, 5@65,5@70, 5@75,10@75-85 Captain Insano (Time) 3 Rounds: 20 Deadlifts (155/105)(115/85) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s)(35s/20s) 15/10 Calorie Assault...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (15-20min Skillwork ) Workout of the Day HOT SAUCE (4 Rounds for reps) AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55)(45/35) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65)(65/45) rest 3 minutes...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (10 Minute EMOM w/Dumbbells) Min 1: 8 Dumbbell Bench Press Min 2: Max Pushups Workout of the Day Jump City (Time) For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans 2 Rounds: 400 Meter Run 40 Double Unders 15...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Family Feud (AMRAP – Rounds and Reps) AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Farmer Carry (50/35) 200 Meter Run … Class is split into 2 teamsRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (EMOM 10) EMOM 10 Minutes: 5 reps at 80% Last Minute AMRAP. Back Squat (EMOM 10) EMOM 10 Minutes: 5 reps at 80% Last Minute AMRAP. Workout of the Day Barbed Wire (Time) 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Find Heavy Single) Spend 15 Min working on Snatch Skill. Power or Squat. Find heavy single for the day. Workout of the Day Recess (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Cal Bike, 3 Power Snatches (75/55) 6 Cal Bike, 6 Power Snatches...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5×5) EMOM 10: Min 1: Bench Press 5 @ 80-85% Min 2: Max Strict Pullups Workout of the Day Pumped Up Game Changer (Time) 21-15-9: Deadlifts (275/185)(225/135) Box Jump (30/24)Within the workout, this should be a weight that athletes can work through small sets...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Complex) 10 Min EMOM Power Clean + Front Squat + Push Jerk Build to a Heavy Complex or work on Skill Workout of the Day Wise Men (3 Rounds for reps) AMRAP 3: Macho Man (135/85)(95/65) Rest 3 Minutes AMRAP 3: Macho Man (155/95)(115/75)...Read More