Barnes Corner CrossFit – CrossFit Deadlift (3-3-3-3-3+) Perform all sets at 80% Metcon (Time) 1 Mile Run 100 KB Swings 1.5/1 PoodRead More

Barnes Corner CrossFit – CrossFit Weightlifting Power Clean and Hang Power Clean Technique Work Metcon (Weight) 10 Minute EMOM Complex: 1 Deadlift 1Hang Power Clean 1 Front SquatEvery minute on the minute complete a complex consisting of all three movements. Metcon (Time) 100 AbMat SitupsRead More

Barnes Corner CrossFit – CrossFit Pull-ups (1 set max) Metcon (AMRAP – Rounds and Reps) Scaled: 20 minute Amrap 3 ring row/3 box dip 200m Run/row 60 singles 12/10 Calorie Row RX: 20 Minute Amrap 1 C2B Pullup/1 Ring Dip 200m Run 20 Double Under 12/10 Calorie Row RX+ : 20 Minute EMOM 1Muscle Up...Read More

Barnes Corner CrossFit – CrossFit Back Squat (3-3-3-3-3+) 65/75/85% Row Your Balls Off (Time) 30-20-10 Row for Cals Wallballs 20/14Read More

Barnes Corner CrossFit – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) ‘Over the Bar’ 3 Rounds: 400m Run(Run Together) 20 Push Press 115/85 Rx+ 95/65Rx *Partner Holds Wall Sit* 40 Goblet Squats 70/53 Rx+ 53/35 Rx *Partner holds static hang from bar* 20 Burpees over the bar 20 HSPU Rx *Partner holds deadlift* *Each Partner must complete half the...Read More

Barnes Corner CrossFit – CrossFit Bench Press (5×5+ with eccentric loading and 1 sec pause at 75%) Charlotte (Time) 21-15-9 OHS SDHP Rx 95/65 Metcon (Weight) Bro-Lift Cashout 3 Sets of “21’s” Bicep Curls 7 reps from bottom to mid 7 reps from mid to top 7 at Full ROMRead More

Barnes Corner CrossFit – CrossFit Snatch (Skillwork) Snatch Grip Deadlift (5×5) Metcon (AMRAP – Reps) 10 Min AMRAP 8 AbMat Sit-ups 8 Power Hang Snatches (45/35rx) (95/65rx+)Read More

Barnes Corner CrossFit – CrossFit Push Jerk (Skillwork then 4×4) Push Press (4×4+) Working to failure each set 400m Run (Time) Max Effort 400m Run Metcon (Time) 4x400m Run 400m at max effort for 4 intervals 1:1 run/rest ratio Score is total time. Also, record your fastest 400m in wodify.Read More

Barnes Corner CrossFit – CrossFit Paused Front Squat (5×5 60/65/70/75/80%) Eccentric loading. Controlling each rep to 2s. Pause at bottom. Explode up. Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least...Read More