Month

December 2019
Barnes Corner CrossFit – CrossFit View Public Whiteboard New Years Eve 12/31 (Time) For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then, 365...
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Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Back Squat (EMOM-18MIN) MIN 1 BACK SQUAT (*per level) MIN 2 DIPS->Pushups (AMRAP) MIN 3 REST *Wh-O 8 reps *Bl- 5 Reps *P+ 3 Reps Workout of the Day Metcon (Time) 12-9-6 Ring Muscleups 75 Doubleunders
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Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min Clock: Bench Press 10! with 10 Pullups/Ring Rows after each set with partner – each partner does full set. 10 sets, 10,9,8,7,6,5,4,3,2,1 with 10 pullups/ringrows after each set. For Time, put time in Notes Directly into: AMRAP with Remaining...
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Barnes Corner CrossFit – CrossFit View Public Whiteboard Deadlift Workout of the Day 7am – Kim’s Birthday Mystery Partner WOD TBA in class 💪🏻 then Coffee at Rise n Grind after. Metcon (Calories) 20 MIN AMCap Max Cals on Airbike Teams of 3 P1- Bike P2- O/H Plate Lunge P3- Deadhang Hold* *10KbS every time...
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Barnes Corner CrossFit – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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Barnes Corner CrossFit – CrossFit View Public Whiteboard
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Barnes Corner CrossFit – CrossFit View Public Whiteboard 12 Days Of Christmas (Time) For Time: 1 Rope Climb 2 Thrusters 3 Push Press 4 Power Cleans 5 Front Squat 6 Pullups 7 Kettlebell Swings 1.5/1 pood 8 T2B 9 Box Jumps 24/20″ 10 Wall Balls 20/14lbs 11 AMSU 12 Burpees RX- 95/65lbs
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Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Front Squat (5-5-5-5-5 building) Workout of the Day Metcon (3 Rounds for reps) Babbling Brook 3 Rounds for Reps/Cals/Secs 1 Min Wallballs rest 1 min 1 Min Cal Bike rest 1 min 1 Min L-Sit Hold (total accum sec) Extra Work Metcon (No Measure) Triceps and...
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Barnes Corner CrossFit – CrossFit TBA IN CLASS View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 3 30 min clock Buy in: 100 elevated ring rows 200 pushups 300 goblet squats 53/35 Then: AMRAP IN REMAINING TIME EACH PARTNER COMPLETES FULL ROUND BEFORE SWITCHING: 3 man makers 6 box jumps 9/7 cal...
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Barnes Corner CrossFit – CrossFit View Public Whiteboard Glute Bridge (4×8 heavy) Barbell Glute Bridges Workout of the Day Heistcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 40ft Walking Lunge w/ twist + slamball 20 Russian Kbs 70/44 20 Slamballs 30/20 10 sec Hanging L-SitGoal 4+
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