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Barnes Corner CrossFit – CrossFit 9/11 Tribute (Time) 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes...
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Barnes Corner CrossFit – CrossFit 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds) Death By Snatch Minute 1- 1 Snatch/1 OHS Minute 2- 2 Snatch/2 OHS Minute 3- 3 Snatch/3 OHS ETC…. ETC… RX- 95/65 lbs Fitness- 65/35 lbs Athlete will continue to add a rep each minute, until all reps can...
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Barnes Corner CrossFit – CrossFit Deadlift (5-5-5-5-5+) 65/65/75/75/80% Score- max reps at 80% Metcon (Time) For Time: 800m Run 40 Push Ups 600m Run 30 Push Ups 400m Run 20 Push Ups 200m Run 10 Push Ups
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Barnes Corner CrossFit – CrossFit Weightlifting Shoulder Press Technique Work Push Press (3-3-3-3-3+) Score- Heaviest set of 3 reps completed Metcon (AMRAP – Rounds) 15 Minute Alternating EMOM: 30 Sec Plank Hold 20 Sec Pull Up Hang 10 GHD Situps Score- Rounds Completed As EMOM
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Barnes Corner CrossFit – CrossFit Back Squat (5-5-5-5-5+) 65/65/75/75/80% Score- max reps of 80% performed Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Barnes Corner CrossFit – CrossFit Dallas 5 (Time) Metcon: The Dallas 5 The Dallas 5 1 mile run 100 Elbow Plank to Pushups 150 situps 100 Burpees 150 lunges This WOD can be done on 3 different levels Fitness – in teams of 3 RX – in teams of 2 RX+ – Solo
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Barnes Corner CrossFit – CrossFit White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click hereComplete In Teams Of 3
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Barnes Corner CrossFit – CrossFit Gymnastics Push Up Skill Work Metcon (Time) Partner Chipper: 100 Burpees 80 Box Jumps 24/20″ 60 Burpees 40 Box Jumps 24/20″ 20 Burpees 10 Box Jumps 24/20″With a partner complete all reps as listed, may breakup reps as you see fit however only one person works at a time.
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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 Pood
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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 Situps
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