Barnes Corner CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds, resting as briefly as needed as you transition between stations… 30s Wall Facing Handstand Hold 20s Superman Hold 20s Side Plank Hold (each side) 30s Front Rack Hold 2:00 Rest between rounds. Front Squat (3-1-3-1-3-1-10) Set #1 – 3 Front Squats @ 82% of 1RM...Read More

Barnes Corner CrossFit – CrossFit Push Press (5 sets of 3 reps across) Complete these sets “across”. That is, the same weight across all five sets. Open Water (AMRAP – Reps) 13 min amrap 55/40 Cal Row 55 Thrusters 95/65 55 Pull-ups 55 HSPURead More

Barnes Corner CrossFit – CrossFit Power Wheels (3 Rounds for reps) “Power Wheels” Part #1 AMRAP 3: 10/8 Calorie Assault Bike 12 Power Snatches (95/65)(75/55) “Power Wheels” Part #2 AMRAP 3: 10/8 Calorie Assault Bike 8 Power Snatches (115/80)(95/65) “Power Wheels” Part #3 AMRAP 3: 10/8 Calorie Assault Bike 4 Power Snatches (135/95)(115/80)(Rx+)(Rx) Gymnastics Minutes...Read More

Barnes Corner CrossFit – CrossFit Back Squat (squat waves) Set #1 – 3 Back Squats @ 80% of 1RM Back Squat Set #2 – 1 Back Squat @ 85% of 1RM Back Squat Set #3 – 3 Back Squats @ 80% of 1RM Back Squat Set #4 – 1 Back Squat @ 88% of 1RM...Read More

Barnes Corner CrossFit – CrossFit Power Clean (5 sets of complex, then find heavy single) 5 min EMOM of: 1 pausing clean deadlift (Pause at mid-chin and mid thigh) 1 power clean Then: 6 min to find a heavy PC single Cerberus (Time) For Time (30MIN CAP): 800M Run 30 Power Cleans 135/85 10 BB...Read More

Barnes Corner CrossFit – CrossFit Maya (AMRAP – Rounds and Reps) AMRAP 17 200M Run 17 Power Snatches 75/55 20 Box Jumps 17 Wallballs Metcon (No Measure) Body Armor 3 GIANTS SETS: 15 Single Arm Kneeling DB Press 15 Single Arm DB Row 100m Single KB Front Rack Carry 53/35 40 band pull-aparts 40 AMSU...Read More

Barnes Corner CrossFit – CrossFit Clean (BIG CLEAN COMPLEX) Video Demonstration – https://youtu.be/E6PklA2zPMk With a running clock, 5 Rounds… 1 “Big Clean Complex” every 6:00: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) +...Read More

Barnes Corner CrossFit – CrossFit Back Squat (squat waves) Lead Foot (3 Rounds for reps) AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-Ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-Ups Murph 2017Read More

Barnes Corner CrossFit – CrossFitRead More