January 2020 – Page 3 – Barnes Corner Fitness

Business Class

January 9, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Bench Press (8-8-8 w/10 ring rows) 8, 8, 8 Bench Press with 10 Tough Ring Rows after each set 2:00 Rest Workout of the Day Business Class (AMRAP – Rounds and Reps) 18 Min AMRAP 8 Ring Dips 10 Pullups 18 Abmat Situps 50m Shuttle Run

The Luge

January 8, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day the Luge (AMRAP – Rounds and Reps) 4 Rounds of: Buy in: 2:00 Airbike, Ski or Row directly into: 2 min AMRAP : 12 Wallballs 20/14 9 Deadlifts 135/95 Rest 2:00set clock 4 min WORK / 2 min REST for 4 rounds. 16...

Gym-nasty Work

January 7, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 8 minutes Handstand + HSPU Practice -Directly Into- 8 minutes Max L-Sit 5 Front & Back Scales L 30 sec WtD Plank 5 Front & Back Scales R 5 Jefferson Curls -Directly Into- 8 minutes 30 sec Doubleunders 30 sec Doubleunders Backwards...

Dunk Tank

January 6, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Strength Sumo Deadlift (Build to Heavy 5) Workout of the Day Dunk Tank (Time) “Dunk Tank” For Time 21-15-9 Hang Power Clean 115/85 Rx+155/105 Burpees Over Bar

In Tandem

January 4, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 20 MIN AMRAP w/Partner 8 Pullups 10 Front Squats 115/85 12 Burpee over Bar *each Partner does full round, while one works the other holds a plank.

Engine Room

January 3, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Engine Room (AMRAP – Reps) 6 Rounds (every 3 min OTM) 2 Power Clean & Jerk (heavy) 12 sec Airbike ME (Watts)Score is Lowest Max Mattage out of the 6 Rounds. Note Weight and Wattage per round in Notes

Trilogy

January 2, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard Workout of the Day Trilogy (AMRAP – Reps) 20 MIN CLOCK 75 Overhead Squats 45/35 Directly into 5 Rounds 20 DB Snatch 50/35 30 Situps — In remaining time AMRAP Strict HSPU Finisher Metcon (No Measure) EMOM 12 MIN 1 8 Single Leg Glute Bridges MIN 2...

2020

January 1, 2020SiteplicityWOD0

Barnes Corner CrossFit – CrossFit View Public Whiteboard New Years (AMRAP – Rounds and Reps) 20 MIN AMRAP (w/Partner) 20 Hand Release Push-ups 20 Deadlifts (155/105 lb) 20 Ball Slams (50/30 lb) 20 Box Jumps (24/20 in) *Partner A performs a 400 meter RUN, ROW or SKI while Partner B completes as many reps as...

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