Barnes Corner CrossFit – CrossFit Metcon (No Measure) 20 Minutes of Coach Lead Mobility & Shoulder Work Metcon (Time) 4 Rounds 25 Pullups 25 Situps 25 Double Unders/ SinglesRX+ = Pullups & Double Unders Rx = Scaled Pullups & SinglesRead More

Barnes Corner CrossFit – CrossFit Squat Clean (Complex 7 sets) Complex: 1 Squat Clean, 2 Hang Squat Cleans, 3 Front Squats without dropping the bar. Every 90 seconds. Working up to as heavy as possible. Metcon (Time) 21-15-9 Deadlift RX+225/155 RX185/115 Slam Balls HR PushupsRead More

Barnes Corner CrossFit – CrossFit Power Snatch (8sets x 2Reps @80-85% EMOM) Metcon (Time) 10 Rounds 5 Hang Power Snatch 10 HSPU 20 Cals ROW/BIKE/SKI AlternateScale HSPU with SEATED DB PRESSES.Read More

Barnes Corner CrossFit – CrossFit Weighted Pull-ups (4 sets max effort) Metcon (AMRAP – Rounds and Reps) 16 MIN AMRAP 2 Burpees 2 KB SWINGS rx+72/45 rx53/35 2 Wall Balls *add 2 reps each round2-2-2 4-4-4 6-6-6 ect.Read More

Barnes Corner CrossFit – CrossFit Push Jerk (Skillwork/Heavy Single) -Practice Push Jerk Skill -or- -Work Up to a heavy single CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 3 Person Rotation: AMRAP 20 7 Kettlebell Swings 10/7 Assault Bike Calories 7 Burpees In this team workout, a team member will complete one full round. Once the burpees are completed, the next partner can begin their round. Bench Press (EMOM)Read More

Barnes Corner CrossFit – CrossFit CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2...Read More

Barnes Corner CrossFit – CrossFit Deadlift (EMOM 12) Work up to 75-80% DL With that weight 12 min EMOM Odd min 5 DL Even min :30 DL hold 6 x each Metcon (Time) 10-1 Deadlift 185/120 1-10 HSPU 15 dubs after each round If no dubs 5 burpees If no HSPU, seated dB pressesRead More

Barnes Corner CrossFit – CrossFit Push Jerk (8×2 (EMOM8) @ 85%+) Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 3 DBALLS OVER SHOULDER 100/75 5 PUSH JERKS 135/95 7TTB Metcon (Weight) CASHOUT: 3 ROUNDS 10 DB BICEP CURLS 10 SEATED ARNOLD PRESSES 10 BANDED FACEPULLSRead More

Barnes Corner CrossFit – CrossFit Back Squat (3-3-MR) 3@70% 3@80% Max Reps @ 90% Metcon (3 Rounds for reps) 3:00 AMRAP 25 KBS 53/35 15 Burpees Max Box Jumps -REST2:00- 3:00 AMRAP 25KBS 53/35 15 Burpees Max Double Unders/ Singles -REST 2:00- 3:00 AMRAP 25 KBS 15 Burpees MAX Wall Balls 1000M Ski (Time) 1000M...Read More