Barnes Corner CrossFit – CrossFit View Public Whiteboard Shawn (Time) For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.In honor of U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012.To learn more about...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Bench Press (10 MIN EMOM) 4 Reps @ 75% Last Minute AMRAP Workout of the Day Metcon (AMRAP – Rounds and Reps) PARTNER AMRAP 20 DBALL O/S x10 (100/75) THRUSTERs x15 (135/95) AAB 20 CALSRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals Spend 20 Minutes Working on Oly Lifting Skills, Double Unders and OHS. Workout of the Day Twist & Shout (AMRAP – Reps) AMRAP 14: 1 Power Snatch (135/95) (95/65) 2 Overhead Squats (135/95) (95/65) 3 Power Clean and Jerks (135/95) (95/65) Double Unders (Rx+ 40)(Rx AMRAP...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Deadlift (3×5) 15 Minutes to complete 3 sets of 5 HEavy Deadlifts. one set every 3 min, (2 warmups) Progressive load or stay at a heavy weight. your choice. Workout of the Day Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Push Press (Build to Heavy Set of 10) 15 Min Athletes will team up on racks to build to their heavy set of 10. Completing sets of less than 10 reps is recommended when building up. Somewhere between 3-5 reps will get athletes sufficiently prepared before...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Fundamentals Pull-Up Progression Drills Movement Prep 10 Scap Pull-ups 5 Lat Activations (Press Down on Bar) 1-3 Strict Pull-ups or Ring Rows 5 Controlled Swings 5 Kip Swings 3 Pull-ups Movement Substitutions Reduce Reps Ring Rows Banded Pull-ups Jumping Pull-ups Front Squat (3×5) 15 Minutes. 2...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click hereRead More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Kev (AMRAP – Rounds and Reps) With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb.Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands,...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (10 Min of skill work or find a heavy TNG triple) Keep hands on the bar. Workout of the Day Sock Hop (Time) Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100...Read More