Barnes Corner CrossFit – CrossFit Push Press (10×3 @85%) Metcon (AMRAP – Rounds and Reps) Ascending Ladder 1-KBS (72/53)(53/35) 1-Wall Ball 1-Burpee over Box 24/20 Each set go up by one. 2-2-2,3-3-3,etc.Read More

Barnes Corner CrossFit – CrossFit Flight Simulator (Time) Double Unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 All rounds must be unbroken to RX. Stop after each completed round and reset. 20 Min capIf you are not proficient with doubles, coach will prescribe 20 mins of progression work. Metcon (Time) 5 rounds 10 dead lifts.rx+ 315/225 rx 225/155 20 dips 30...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) Complete all tasks in no particular order: Accumulate 2 mins barbell overhead hold Rx+ 185/115 Rx 135/85 50 hollow rocks 4×100’ Dball bear hug Carry 100/75 50 good mornings with empty barbell 50 pushups (20 Min cap)Just get it done. Split up reps and exercises as needed. CrossFit...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) As Partners AMRAP 25 10 Rope Pullups 50 Rope Slams 10 DBall O/S 100/75 50 Double Unders 10 Partner Deadlifts 405/315Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) 21-15-9 Snatch Rx+135/85 Rx95/65 TTB Immediately into-> 12-9-6 Thrusters Rx+155/95 Rx115/75 CTB pull-ups Immediately into-> 9-6-3 Clean & Jerk Rx+165/105 Rx135/85 Jumping Muscle ups Front Squat (8×3 @ 80% EMOM (8MIN)) Last Set AMRAP!!!!Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 20 Minutes of Kipping/Muscle-up Practice Metcon (Time) 2 rounds 30 Cals Bike 2 min rest 30 Cals Ski 2 min rest 30 Cals Row 2 min rest Metcon (3 Rounds for reps) 3 min amrap- KBS 53/35 Rest 3 min Amrap 3- Push ups Rest 3 mins...Read More

Barnes Corner CrossFit – CrossFit Shoulder Press (15 Min to find Heavy Single (8-5-3-2-1-1)) 2 minutes rest between sets Metcon (Time) 21-18-15-12-9-6-3 Wall Balls Deadlift 155/105 BF burpeesRead More

Barnes Corner CrossFit – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) AMRAP CINDY TIME IS WHATEVER YOUR MILE TIME WAS. Wod Begins as soon as you come in from your mile. Cindy is: 5 pull-ups 10 push-ups 15 air squats Back Squat (Pause 2 secs Emom 90 sec...Read More

Barnes Corner CrossFit – CrossFit 12 Days Of Christmas (Time) For Time: 1 Rope Climb 2 Thrusters 3 Push Press 4 Power Cleans 5 Front Squat 6 Pullups 7 Kettlebell Swings 1.5/1 pood 8 T2B 9 Box Jumps 24/20″ 10 Wall Balls 20/14lbs 11 AMSU 12 Burpees RX- 95/65lbsEach partner completes entire round in “I...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) “Walk in the Park” PARTNERS 400 m farmer walk 50/35 100 HSC 95/65 400 m walking dumbbell lunges 25/15 100 TTB 400 m farmer walk 100 Single Arm Alternating Dumbbell Hang Snatches 50/35 400 m walking lungespartners can work together at the same time to complete the repetitions...Read More