Barnes Corner CrossFit – CrossFit Deadlift (8-5-3-3-3-3) working up to a heavy triple for the day Metcon (Time) 10-1 CTB PU PC 135/95 *10 O/H Walking Plate Lunges after each round 45/25lbRead More

Barnes Corner CrossFit – CrossFit Pirate Ship (5 Rounds for reps) 5 Rounds of: 3 MIN CLOCK: 250/200M Row 18 DB Snatch Rx+50/35 Rx35/20 Max Double Unders remaining Time 1 MIN Rest between rounds.Score is Double Unders each Round. Scale- Max Singles. Metcon (Weight) Accessory Work: 4 Rounds: 8-10 reps DB Bench Press 25 Situps...Read More

Barnes Corner CrossFit – CrossFit Thruster (Spend 15 Min & work up to a 5RM) CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65#...Read More

Barnes Corner CrossFit – CrossFit Metcon (4 Rounds for reps) AMRAP 5 Rounds: MIN 1 Max Thrusters MIN 2 Max Pull-ups -rest 5 Min- 5 Rounds: MIN 1 Max Squat Cleans 135/95 MIN 2 Max HSPU Cashout: 400m O/H CarryP1 works P2 restsRead More

Barnes Corner CrossFit – CrossFit Deadlift (3 Touch and Go) Find a Heavy 3 Rep Touch and Go. (NO DROPPING THE BAR!!) *If low back is tender, try SUMO. Metcon (Time) FOR TIME: 25 Wall Balls 20 DL 225/135 25 Wall Balls 15 DL 255/155 25 Wall Balls 10 DL 275/175 25 Wall Balls 5...Read More

Barnes Corner CrossFit – CrossFit Warm-up COACHES NOTE: If more than 6 Athletes in Class: Have half of class CLEAN/FS &Row Half Class perform WOD First. Rest 5 Minutes, Then Switch. Hang Power Clean (5 Min to find a Heavy Single) SET 10 MIN CLOCK. First 5:00 Find Heavy Single Next 5:00 EMOM Front Squat...Read More

Barnes Corner CrossFit – CrossFit Bench Press (Find your 20 rep Max) Then use that weight and do a 10 Min Emom 5 reps with that weight Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 4 Push Jerks Rx+185/105 Rx155/75 8 CTB Pullups 16 Rx+Toes To Bar Rx Toes to Shoulder HeightNo Hanging Knee...Read More

Barnes Corner CrossFit – CrossFit Back Squat (SPEED REPS) 5 Reps at 40% 5 Reps at 60% 5 Reps at 70% Move fast and explosive with correct form Metcon (2 Rounds for reps) ROUND 1 EMOM 10 1 Thruster Rx+115/75 Rx95/55 Max Bar Facing Burpees ROUND 2 EMOM 10 1 Clean & Jerk Rx+115/75 Rx...Read More

Barnes Corner CrossFit – CrossFit Warm-up COACHES NOTE: After Class Warmup of Choice, Set a 20:00 Clock and practice rope climbs and Double Unders. Alternating Exercises EMOM for 20. Rope Climb (Skillwork & Practice) Double-Unders (Skillwork & Practice) CrossFit Games Open 18.0 (Time) 21-15-9 Dumbbell Snatch 50/35 *Burpees over DumbbellNo Stepping back or forward on...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 Min Amrap Teams of 4: 10 back squats 35 ft walking lunge 3 dball cleans 5 burpeesRead More