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24/7 Gym Access
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Call us:
410-658-6161
Call us
Text us
24/7 Gym Access
24/7 Gym Access
Free Week Pass
Get Started
About
Programs
Schedule
Rates
Contact
Month
October 2016
Push It
October 19, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Push Jerk (3-3-3-3-3) Metcon (20 Rounds for time) 20 Minute Emom: Every Minute Complete- 1 Power Clean 1 Push Press 1 Front Squat *Each rep from the ground RX+- 135/95 RX- 95/65 Fitness- 65/35 Learning the Clean with Coach Bryan Cage
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Don’t Get Benched!!!
October 18, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Bench Press (1-1-1-1-1-1-1-1) 8 attemts to establish 1rm for the day Push Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds) 20 Minute Emom: Every Minute Complete- 1 Power Clean 1 Push Press 1 Front Squat RX- 95/65 Fitness- 65/35
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Tue 10-18
October 17, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Metcon (Time) 100 Calorie Row Max Effort Dips (3-3-3-3-3+) Metcon (Time) 21-15-9 Calorie Row Burpees Over Bar Bent Over Row 95/65
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Lets Snatch
October 16, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Snatch Grip Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds) Death By…… Min 1- 1 Snatch/1 Pullup Min 2- 2 Snatch/2 Pullup Min 3- 3 Snatch/3 PUllup Min 4- 4 Snatch/4 Pullup Etc… RX+ 115/75 RX 95/65 Fitness- 75/45Score is Rounds/Minutes Completed
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Coach’s Wod
October 14, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Fat Amy (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees...
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T.G.I.F.
October 13, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Push Press (3-3-3-3-3) Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats
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Row Row Row Your Boat
October 12, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Fundamentals Pull Up Progression Skillwork 5k Row (Time) Max Effort 5k Row
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Wacky Wednesday
October 11, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Sumo Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 20 Minute Amrap (reps+rounds) 15- Deadlifts 155/115 10- Boxjumps 24/20″
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Tue 10-11
October 10, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Fundamentals Double Under Skill Work Metcon (Time) 30 Minute Emom: 1- 15/12 Cal Row 2- 25/20 Pushups 3- 30/20 Double Unders 4- 25/20 Amsu 5- 15/12 Wallballs 20/14#
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Monday 10-10
October 9, 2016
Siteplicity
WOD
0
Barnes Corner CrossFit – CrossFit Shoulder Press (3-3-3-3-3) Upright Row Superset with shoulder presses 5 sets of 8-10reps Metcon (Time) 10 Deadlifts 185/135 200m Run 15 Hang Squat Clean 135/95 400m Run 20 AMSU 800m Run 20 AMSU 800m Run 15 Deadlifts 185/135 400m Run 10 Hang Squat Clean 135/95 200m Run
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