Barnes Corner CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch...Read More

Barnes Corner CrossFit – CrossFit Back Squat (4×5+ at 65/70/75/80% then 6 min EMOM of 4 Reps 70%) Metcon (Time) 3 RFT 3 Push Jerks 4 Front Squats 5 Power Cleans 30 Pullups 40 Pushups 50 Situps RX+135/95 RX 115/65Read More

Barnes Corner CrossFit – CrossFit Sumo Deadlift (4×5+ Deadlift, No highpull) Shoulder Press (4 reps @ 65% Emom 10min, last set max reps) Metcon (Time) “Sandbagger” Buyin: 400M Sandbag Run Then: 21-15-9 Sandbag Thrusters Sandbag Burpees Then: Cashout: 400M Sandbag RunRead More

Barnes Corner CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereRead More

Barnes Corner CrossFit – CrossFit Fundamentals Take 20 Minutes to Practice the movements in the workout Barbell See-Saw (AMRAP – Reps) Partner AMRAP 10 Min. Each Partner must complete 10 reps, then switch. 10 Power Hang Snatches 10 O/H Squats 10 Power Hang Cleans 10 Thrusters 10 SDHP RX+ 95/65 Rx 65/45Read More

Barnes Corner CrossFit – CrossFit Fundamentals Practice Deadlift Technique Practice HSPU Technique Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Extra Work Muscle-up ProgressionsRead More

Barnes Corner CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch...Read More

Barnes Corner CrossFit – CrossFit Bench Press (Max reps @ 65%/70%/75%/85%) score max reps of heaviest set (85%) Score should be at least 4-5 reps. If less than 4 and more than 5, your 1RM is not what you think. 90 sec. rest between sets. 3 Bench Tips: https://youtu.be/x7m1JW7mg6Q Gumby (Time) “Gumby” 4 Rounds: 800...Read More

Barnes Corner CrossFit – CrossFit Back Squat (5×5+) 5 sets of MAX Reps at 65/70/75/80/85% Practice low bar position Superset with barbell curls Barbell Arm Curls (5 sets) Improving bicep strength will help with our pulling movements. Annie’s On The Run (Time) “Annie’s On the Run” 50 Double-Unders, 50 Abmat Sit-Ups, 200 Meter Run 40...Read More

Barnes Corner CrossFit – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner...Read More