Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 10 MIN CLOCK 3 Rounds: 15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders 250 Meter Moderate Row 5 Spiderman and Reach, each leg At 10:00 for 15 Minutes: Coach Lead HSPU and Pullup Skillwork and Progressions and Practice Gymnastics At 10:00 for 15 Minutes:...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up PREWARMUP: SIGN INTO WODIFY AND FIND YOUR SQUAT %’s FIND A PARTNER AND SETUP RIG WARMUP: 12 MIN CLOCK For 6:00 AMRAP: 5 Russian Baby Makers 5 EA SIDE Spiderman & REACH :30 GOBLET Squat Hold 100M Row …… At 6:00, Squat Primer: 3 RDS 6...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up 11 Min Clock Spiderman and Reach :30 ea side Sprawls :30 25M Farmers Carry Single Leg RDL 5 Each Side Repeat for 6 Min. At 6 Min Mark: Warmup Deadlifts and work up to 75% Find a Heavy Farmers Carry. Rx Suggestions: Men 75+, Ladies 50+...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) TBA in ClassRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up – 8 MIN AMRAP 5 Cal Bike or 150m ski 05 Inchworms 10 Tuck jumps 20 Side Lunge 40 Mountain climbers Metcon (AMRAP – Reps) Max Burpees in 3 Minutes Metcon (AMRAP – Rounds and Reps) Core 101 – 6 MIN AMRAP 2 DBall...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals 6 MIN OF COACH LEAD Instruction on Proper Kettlebell Swings. Metcon (AMRAP – Reps) 10 ROUNDS FOR REPS :30 WORK/ :30 REST MAX Kettlebell Swings MAX Situps MAX WallballsRx+ 2Pood/1.5Pood Rx 1.5Pood/1Pood Fitness 40lb/30lb Complete each exercise for :30, then rest for 30 seconds. Complete all...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard L-Sit (3 sets max hold time) Scaled versions Include: Bent knee hold Single leg hold Off box at 45 degrees Etc Bench Press (3 reps Emom 10 @ 75) LAST SET MAX REPS Denim (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-Unders 30/24 Calorie Row 15...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (10 MIN EMOM 1 Rep) 10 Min of COACH LEAD Clean Skillwork & Progressions -THEN- 10 Min EMOM working in a 70-90% Range. Focus on: 1. Proper Setup/Hookgrip 2. 1st Pull 3. 2nd Pull to “Pockets” with SPEED AND MAX VELOCITY. Use legs, not arms...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “CORE WORK” 6 MIN AMRAP 5 V-ups 10 Situps 15 Flutter Kicks 20 High Plank Shoulder Taps 25 Mountain Climbers75 Reps Per Round Metcon (AMRAP – Rounds and Reps) “PUSH-PULL” 30 MIN AMRAP 6 Push Press 8 Pull-ups 10 Deadlifts 20/15 Cals ROW/BIKE/SKI...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 20 Min AMRAP Partner 1: 1- 100’ shuttle sprint 1- 100’ Farmer Carry 1- 100’ DBall Carry Partner 2: 3 HSPU 6 Push-ups 9 Air SquatsRead More