Barnes Corner CrossFit – CrossFit Front Squat (12-10-8) 12 x 65% 10 x 70% 8 x 77.5% resting 75-90 seconds between sets Romanian Deadlift (RDL) (3×8 Increasing Loading to Heavy 8) Metcon (Time) “Hang Man” For Time 1-2-3-4-5-6-7-8-9-10 Hang Power cleans 115/75 RX+ 135/95 Chin upsRead More

Barnes Corner CrossFit – CrossFit Deadlift (10×5 EMOM see comments) 20 Minute EMOM Minute 1- 5 Deadlifts (as heavy as possible) Minute 2- 10 Dumbbell Snatches (AHAP) (5 RT then 5 LT)(Do not Alternate) Single Arm Dumbbell Snatch (EMOM w/ DL) Switch Arms after 5 reps Metcon (Time) AT THE 20:00 BEGIN: 5 Rounds for...Read More

Barnes Corner CrossFit – CrossFit Bench Press (3×10 @ 70%) Metcon (Time) 5 Rounds For Time 10 Thrusters 115/80 (Rx+135/95) 15 TTB 400M RUNPick a weight you can do unbroken. Noone cares if you check the Rx or Rx+ box If you have to drop the bar its too damn heavy.Read More

Barnes Corner CrossFit – CrossFit Weighted Step-ups (:20 max reps x 2 sets) Keep foot on box, step back with bottom foot, as many as possible. 2 sets of 20 seconds per leg holding Kettlebell in goblet front hold on chest, resting 40 seconds between legs Glute-Ham Raises (4×7) Or buddy hamstring curls. 4sets of...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) Teams of 2: 30 HSPU 60 dubs 30 burpees 60 dubs 30 thrusters 75/45 60 dubs 30 burpees 60 dubs 30 Power snatch 75/45 60 dubs 30 wall balls 60 dubs 30 pull-ups 60 dubs 30 dips 60 dubsRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Warmup Then: 15 minutes of Hip and Shoulder Mobility Drills Metcon (Time) 400 m run then 21-15-9 Hang squat cleans 115/80 Push ups 400 m run 21-15-9 Push jerks Sit ups 400M RunRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Group Warmup Then Squat Primer: 3 sets: Single Arm KB Front Rack WALK 100M (as heavy as possible) (SWITCH at 50M) Front Rack Barbell Lunges 5 ea leg. (1st set empty, 2nd set 25%, 3 rd set 50% of 1RM Squat) Front Squat (12@65% 10...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Warmup 5-10Min. Then: 15 Minutes of Skill Work Practice of Athletes Choice. Dubs, HSPU, pistols, pull-ups, muscle ups, rope climbs. Etc Metcon (6 Rounds for reps) 30 MIN EMOM Min 1-5 power snatch 115/80 Min 2-10 dips Min 3-15 ttb Min 4-Max Burpees (SCORE) Min...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coaches Choice Group Lead Warmup Then: Squat Primer: 3 Sets Cross Body Lunges 5x/side https://youtu.be/LjdCO9u3vAk Single Leg Glute Bridges 5x/side https://youtu.be/g9IvBXAtUrY Back Squat (12-10-8 (70%/72.5/78-80%)) Rest 90 Secs between sets. Warm up sets: Empty Bar 10 Reps 50% 10 Reps 60% 10 reps Metcon (Time) 8 rounds...Read More

Barnes Corner CrossFit – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Make note of your splits.Read More