Barnes Corner CrossFit – CrossFit Fundamentals Friday’s are now RED Friday. Wear a red shirt today, in honor of those deployed overseas. Gymnastics Spend 10 minutes working on being upside down. HSPU, Handstands, Walks, rolls, cartwheels… Wingman (Time) “Wingman” Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35)...Read More
Barnes Corner CrossFit – CrossFit Fundamentals Thursday’s are now “Bring a friend Thursday”. Let’s make our house welcoming! Single Arm Dumbell Press (5-5-5-5-5) Superset with RDL. Romanian Deadlift (RDL) (5-5-5-5-5 ) Keep weight light. Set-up: •Tall posture and neutral spine •Breathe-and-brace •Power position Performance: •Push the hips back •Keep the bar close (sliding against the...Read More
Barnes Corner CrossFit – CrossFit Fundamentals This is our first week in our new progression on the Olympic lifts. Each week, the loading, repetitions, and time domains will adjust. 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....Read More
Barnes Corner CrossFit – CrossFit Suns Out. Guns Out (Time) Teams of 3 3 Rounds 100 Bench Press Rx+(135/95) Rx(115/75) 100 Calorie Row. Teams can break up the work as they see fit. Extra Work Paralette Dips (21-15-9) Tricep Arm strength will help our presses Double-Unders (Spend 3-5 minutes practicing) Single-Single-Double amrapRead More
Barnes Corner CrossFit – CrossFit Back Squat (5-5-5-5-5+ @ 65/70/75/80/85%) After each set perform 10 Ring Rows with a 5s. eccentric (90s. rest between sets) Ring Rows (5×10) 5 seconds down. Maintain solid mid-line. superset with squats. American Pie (Time) 4 Rounds: 12 Wallballs (20/14) 12 Kettlebell Swings Rx+(70/53) Rx (53/36) 12 Box Jumps (24″/20″)...Read More
