Barnes Corner CrossFit – CrossFit Air Bags (Time) “AIR BAGS” 7 Rounds: 10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry) 10 Sandbag Power Cleans, 5 each shoulder 20 Lateral Hops over Bag (1 Jump = 1 Rep) 200 Meter Row or Run *DO NOT DROP THE SANDBAGS* Rest 1:00 Between Rounds. Record total time...Read More

Barnes Corner CrossFit – CrossFit Front Squat (OTM x 10) On the Minute x 10 (5 Rounds): Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat Bells & Whistles (Time) BELLS AND WHISTLES 21 Dumbbell Hang Squat Cleans (50’s/35’s) 21...Read More

Barnes Corner CrossFit – CrossFit Metcon (No Measure) 9AM BOOTCAMP ONLY TODAY. No Classes. DO SOME MOBILITY and ENJOY THE HOLIDAY.Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds: 7 pushups 7 squats 7 Russian Baby Makers 7 PVC Shoulder Dislocates0:00-10:00 to warmup and mobilize. The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven...Read More

Barnes Corner CrossFit – CrossFit Power Clean (7×2 Complex) 7 Sets of 2 Complexes: Double Pausing Clean Deadlift + Power Clean Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift)...Read More

Barnes Corner CrossFit – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Back Squat (Find Heavy 15 Rep) OTM x 12 (4 Rounds): Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat Minute 3 – Rest...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Part #1 Alternating OTM x 12: A) 10 Pushups + 15 DB Floor Presses B) Max Double-Unders in 40 seconds Choose a dumbbell weight that is light and fast. Key here is to move through these 14 floor presses at the rapid rate. There should not be...Read More

Barnes Corner CrossFit – CrossFit Pull-ups (Max Reps Strict) Handstand Push-ups (Max Reps Strict) Hang Tough (3 Rounds for reps) AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power...Read More

Barnes Corner CrossFit – CrossFit Snatch (Complex) Primer (start with empty bar increase loading to 50%1RM Snatch) EMOMx5 perform: 3x Muscle Snatch, 3x OH Squat, 3x Snatch Balance Then: Snatch Complex: 1 Rep off Each EMOMx9 Power Snatch, OH Squat, Squat Snatch Min 1,4,7: 50% Min 2,5,8: 55% Min 3,6,9: 60% Score is Heaviest Snatch...Read More

Barnes Corner CrossFit – CrossFit Adderall (3 Rounds for reps) Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In...Read More