Barnes Corner CrossFit – CrossFit Metcon (Time) For Time Run 1 Mile 50 M Sled Push Row 1K 50 M Sled Drag AB 1 Mile Metcon (Time) For Time 21-15-9 One Arm Kb Thruster Rt DUs One Arm Kb Thruster Lt DUsRead More

Barnes Corner CrossFit – CrossFit Pull-ups (15 min to find 3rm weighted strict) Other options include pull-up skill work Metcon (Weight) 30 Min EMOM 1. 5 Dead Lifts. 315 is RX for MEN… scale as appropriate as heavy as possible for all. 2. 10 TTB 3. 15 wall ballsRead More

Barnes Corner CrossFit – CrossFit Front Rack Lunge (3×7 each leg reverse lunge) Supplement with buddy ham curls. 3×6 Metcon (6 Rounds for reps) 6 rounds 1 min max push press 115/75 1 min max box jumps 1 min max dubs 1 min restRead More

Barnes Corner CrossFit – CrossFit Power Snatch (20 Min to find 1rm) Metcon (3 Rounds for reps) 3 rounds.. 5min AMRAP 5 hang power snatch 95/65 5 pull ups 5 burpees 2 mins rest between AMRAPSRead More

Barnes Corner CrossFit – CrossFit Back Rack Lunge (3×6 ea leg reverse lunge) Supplement with high box db step ups 3×7 ea leg Metcon (Time) 5 rounds 5 PC 185/125 20 push ups 25 sit ups 400m run 30min time limitRead More

Barnes Corner CrossFit – CrossFit Barbell Row (5 reps every :90) Every 90 seconds for 12 rounds. 18 mins 5 heavy barbell bent rows ( work up to one weight and stay there) 5 heavy DB or KB push press…. Warm up to one weight for each and stay at that weight the whole time....Read More

Barnes Corner CrossFit – CrossFit Bench Press (7×3) Metcon (AMRAP – Rounds and Reps) 20 min amrap 5 jerks 135/95 7ttb 9 front squat (1 bar for workout) Every 2 mins 2 wall walksWall Walk: https://youtu.be/cjY1xl-ddwo Key Points: 1. Maintain Hollow Position. 2. Move with control. 3. Keep Core Engaged.Read More

Barnes Corner CrossFit – CrossFit Bulgarian Split Squats (BSS) (4×10) Single arm dumbbell overhead Bulgarian squat. Left leg back, left arm up etc. 4×10 each side, 30 seconds between legs, 60 seconds between sets. Glute-Ham Raises (4×6) 4×6 buddy hams https://youtu.be/NM-MVu9LhbI or GHD glute ham raises https://youtu.be/w_7UaXfsbaw Metcon (Time) 10 rounds 5 dead lift rx...Read More

Barnes Corner CrossFit – CrossFit Squat Snatch (8×2) Full Snatch 8×2, work up to the heaviest 2 you can do, touch and go not required Metcon (Time) Wod: 1-10 for time 1 hang power snatch 115/75 1 chin up 2-2,3-3,4-4, etc…. 55 reps of each movementRead More

Barnes Corner CrossFit – CrossFit Bulgarian Split Squats (BSS) (3×7 ea. leg) with dumbbells in farmer carry position. 3×7 each leg 15 seconds rest between legs, 90 seconds rest between sets As heavy as possible while maintaining proper form. Romanian Deadlift (RDL) (3×6) Split stance Romanian dead lift with Dumbbells (slight split, hip width stance,...Read More