Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals PROPER ROWING TECHNIQUE and EFFICIENCY. CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#15 MIN CAP...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Reps) “Heave-ho” Teams of 3 AMRAP 25: 150/120 Calorie Bike 75 Thrusters (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Power Snatches (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Clean and Jerks (95/65) 10 Rope ClimbsRead More

Barnes Corner CrossFit – CrossFit Front Rack Lunge (Work up to a 10Rep Heavy (5 ea leg)) 5 sets of 10 superset with 5 sets 10 DB Bench Press 90s rest between sets. Bench Press (5×10 with dumbbells) building weight each set Metcon (AMRAP – Rounds and Reps) AMRAP 10 8 Hang Power Cleans 8...Read More

Barnes Corner CrossFit – CrossFit Bar Muscle-ups (20 Minutes of Skillwork) This time can also be used for Kipping Skillwork, Ring Skillwork, TTB Skillwork. Metcon (Time) “Jerk Sandwich” 100 Air Squats 50 Jerks Rx+135/85 Rx115/65 (5 burpees each time you drop bar from shoulder) 100 Air SquatsRead More

Barnes Corner CrossFit – CrossFit Power Clean (15 Min to find heavy triple Touch-n-Go) Optimus Prime (AMRAP – Reps) AMRAP 7: Wallballs (20/14) – Females to a 9′ Target *On the Minute, starting on the 0:00, complete 7 Deadlifts RX+(225/155) RX(185/115) At the call of Go, the athlete completes 7 deadlifts. Any time remaining inside...Read More

Barnes Corner CrossFit – CrossFit Back Squat (2RM, then 20RM) 20 MIN CLOCK: First 15 MIN WORK UP TO A HEAVY DOUBLE. Do a Set Every 2 Min 10-8-5-3-2-2-2 THEN at 15Min, Find your 20RM. Metcon (Time) 10-1 CTB Pullups HSPU *30 DU’s after each roundRead More

Barnes Corner CrossFit – CrossFit Overhead Squat (5×5) Working up to a moderately heavy 5 CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner 20 Man Makers 50/35 20 Burpee Pullup 20 Dball Cleans 20 Box Jumps 30/24Read More

Barnes Corner CrossFit – CrossFit Overhead Squat (10 Min to a Heavy Single from rack.) Metcon (5 Rounds for time) 5 Rounds of 4:00 Intervals Every 4 Minutes start a round RD1 20/16 Cals on Cardio (your choice) 10 OHS @ 50% RD2 20/16 Cals 8 OHS @60% RD3 20/16 Cals 6 OHS @ 70%...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) WOD #1 12 MIN AMRAP 42 Wallballs 30 TTB 18 Power Snatch 95/65P1 Works on AMRAP P2 Rows 250/200M Switch after every row Metcon (AMRAP – Rounds and Reps) WOD #2 15 MIN AMRAP 30 Burpees (Rx+ New Standards) 50 RKBS Rx+72/53 Rx60/40P1 Works...Read More