Barnes Corner CrossFit – CrossFit Push Jerk (3 Reps EMOM 8Min) work up to heavy triples Metcon (Time) FRIDAY FIFTY For time 50 push press 95/65 50 SDHP 50 situps *3 burpess over the bar every time you break for more than 3 seconds. This includes everytime you put the bar down.No Jerking!Read More

Barnes Corner CrossFit – CrossFit Front Squat Metcon (AMRAP – Rounds) Death by Clusters Rx+ 135/95 Rx 115/75Read More

Barnes Corner CrossFit – CrossFit Bench Press (5×5 ) Suggested percentage 85% Metcon (Time) Spiderman 5 rounds 5 CTB pullups 10 Hand release push ups 15 KBS 52/35 30 wall Balls 20/14Read More

Barnes Corner CrossFit – CrossFit Power Snatch (8×3 (EMOM 8)) Work up to Heavy triples. Metcon (Time) RUN-n-GUN 21 Power Snatch Rx+135/95 Rx115/75 21 Burpees 800 M Run 15 PS 15 Burpee 400 m Run 9 PS 9 Burpee 200 M runRead More

Barnes Corner CrossFit – CrossFit Back Squat (20 Min to find a 1rm) Metcon (AMRAP – Rounds and Reps) 20 Min Amrap 5 Power Cleans rx155/105 rx+ 185/125 7 TTB 9 Box JumpsRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Spend 15 minutes on Mobility and Shoulder Recovery Exercises Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 10 Minutes of Double Under Skipping Drills Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 15 LUNGES w/ Plate 45/25 (RX+ Overhead) 60 Singles (RX+30 Double Unders) 15 KB Swings 50/35 (RX+ 65/45) 60 Singles (30 DU’s) 15 Pushups 60 Singles (30 DU’s)RX+ KB can be...Read More

Barnes Corner CrossFit – CrossFit Deadlift (7×1) 7 sets of heavy singles working up to a Heavy single. Working sets start at 80%. ex: 80-85-90-92-95+-95+-100 2-3 minutes rest between sets. Metcon (Time) 3 RFT 400M Run 25 BJ OversRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 10-15 Minutes of HSPU Skill Work, scalable options and variations. Metcon (AMRAP – Rounds) 32 MINUTE EMOM 3 strict chin ups 5 power snatch 115/75 9 burpees 12 wall balls *Score is Completed RoundsRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Spend 10-15 Minutes Working on Kipping/TTB/Muscle-up Skills Power Clean (10 MIN EMOM x 1 REP AHAP) Metcon (Time) 10-1 Thrusters 95/65 TTBRead More