Barnes Corner CrossFit – CrossFit Deadlift (7×1) 7 sets of heavy singles working up to a Heavy single. Working sets start at 80%. ex: 80-85-90-92-95+-95+-100 2-3 minutes rest between sets. Metcon (Time) 3 RFT 400M Run 25 BJ OversRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 10-15 Minutes of HSPU Skill Work, scalable options and variations. Metcon (AMRAP – Rounds) 32 MINUTE EMOM 3 strict chin ups 5 power snatch 115/75 9 burpees 12 wall balls *Score is Completed RoundsRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Spend 10-15 Minutes Working on Kipping/TTB/Muscle-up Skills Power Clean (10 MIN EMOM x 1 REP AHAP) Metcon (Time) 10-1 Thrusters 95/65 TTBRead More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Reps) 2 Rounds In teams of 3 with a running clock: 0:00-3:00 (12:00-15:00) Team member 1: 5 HSPU Team member 2: Hold KB OH Team member 3: Rest Rotate as many times as possible 3:00-6:00 (15:00-18:00) Team member 1: 10 KB Swing Team member 2: Hold front...Read More

Barnes Corner CrossFit – CrossFit Front Squat (8|82.5-6|87.5-4|92.5) Deadlift (6-5-4) Cindy by the Sea (AMRAP – Reps) 20 Min AMRAP 5 pullups 10 pushups 15 Squats 20 pulls on the rowerRead More

Barnes Corner CrossFit – CrossFit Bench Press (10-10-8-6-4-2) Metcon (Time) 21-18-15-12-9-6-3 OHS 95/65 ttb 200 m run after each round.Read More

Barnes Corner CrossFit – CrossFit Back Squat (6|85-4|92.5-ME|100%) Metcon (Time) 50-40-30-20-10 Wallballs Burpees Sit-upsRead More

Barnes Corner CrossFit – CrossFit Push Press (Emom 12; 3 Reps as heavy as possible ) Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 Dips 12 Deadlifts 135|95 12 Slamballs 30|20 12 Power Snatch 115|75Read More

Barnes Corner CrossFit – CrossFit Reebok ain’t got nothin’ on this crew. Clean and Jerk (EMOM 7×1 POWER CLEAN & JERK @ 90%) Spend first 10-15 Minutes practicing C&J progressions Metcon (Time) 3 Rounds 25 KBS Rx+60/40 Rx50/35 25 CHIN ups 400M RunRead More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 4 30 Min AMRAP One person at each station, Rotate when station ahead clears. 10 DB Man Makers 25/15 25 Wall Balls 20/14 20/15 AAB Cals 5 Burpee Muscle-ups Cash out At 30:00 5 Min AMRAP Max Cal RowRead More