Barnes Corner CrossFit – CrossFit View Public Whiteboard Power Snatch (7×1 ) Metcon (AMRAP – Rounds and Reps) 18 MIN Ascending Ladder DB SNATCH Box Jump CTB PullupStart with 1 and go up by 1 each round. Alternate db after round 1 Rx+ 50/35 & 30/24″ Box Rx 35/20, Jumping CTB Pullups, 24/20 Box Fitness...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Shoulder Press (5×5) Athletes choice, stay at one weight or climb. But if they stay at one weight pick a challenging one. Metcon (Time) 21-15-9 Dead lift OTB burpees Wall ball shots 50 dubs/singles after each round.Rx+ 225/155 Rx 205/135 Fitness 135/85 Metcon (No Measure) CASHOUT: 3...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Find your inner Squat Ninja today. Back Squat (3×5 @ 80%) Once warm, Every :90 2-2-1 Tempo 2 sec down 2 sec hold 1 sec up Front Squat (3×5 @75%) 2-2-1 Tempo Overhead Squat (3×5@70) 2-2-1 tempo Metcon (Time) 10 Rounds: 7 SDHP 7 Thrusters RX 75/4510...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18.1 Aftermath Partner WOD 20 MIN AMRAP P1- 5 BW Back Squats 10 Pushups 5 BW Deadlifts P2- RUN 3 Shuttle Sprints (down & back=1)Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowScale is hanging knee raises and 35/20 *RX for 55+ is 35/20 Scale is sit-ups and 20/10Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Mobility 20 Minutes to work on Mobility/ Shoulder Stability Metcon (No Measure) GOAT WORK 20 MIN EMOM ODD MIN: Movement 1 EVEN MIN: Movement 2“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats, Muscle-Ups etc. These are the best days...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Pull-ups (3 sets Strict (band if needed)) Max Reps Strict Toes-To-Bar (3 sets strict) max unbroken Metcon (3 Rounds for reps) “Stop & Go” AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Double-Unders (5 Min of practice ) Deadlift (5 Min to Find 20RM) This should be roughly 50% of your 1RM Metcon (Time) “Front Line” 3 Rounds: 400 Meter Row or Ski 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar BurpeesRx+ 115/80 Rx 95/65 Fitness...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard “Go Time” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees 4 Clean and Jerks Rx+(115/85) Rx(95/65) Fitness(45/35)Relay style. Every 6 rounds, weight increases by (20/10).Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Mayhem: 80-60-40-20 Wall Balls 20-40-60-80 Push Press 95/65 rest 5 min 80-60-40-20 Med Ball Situps 20-40-60-80 OHSRead More