Barnes Corner CrossFit – On Ramp Warm-up 200m Walk/Jog Arm Circles and Kicks Fundamentals DROM (dynamic range of motion) Squat Body Row Push-up Metcon (Time) For Time Complete: 200M run 15-12-9 squat/pushup/body row 200M runRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (8 Rounds for time) RUN (8) 400Meter’s (or 1/4 mile) This is a Sprint Workout. 1:2 Work/Rest Ratio Score Each Interval. Each run is at max effort.Read More

Barnes Corner CrossFit – CrossFit JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15″ 12 Bench Presses, 115#In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012To learn more about JBo click hereRead More

Barnes Corner CrossFit – CrossFit Hang Clean (2-2-2-2+ Increase weight each set) Metcon (Time) With A Partner, Complete For Time: 125 Cal Row 50 Burpee 125 Wall Balls 20/14lbs 50 Burpee 125 Cal RowRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (Time) Run 2 Miles at an easy pace. Metcon (AMRAP – Rounds) As Many Rounds As Possible (AMRAP) in 10 Minutes 5 Body Rows 10 Situps 15 Prisoner Squats (set a timer for 15 Minutes and see how many times you can get through the...Read More

Barnes Corner CrossFit – CrossFit Back Squat (5-4-3-2+ Increase weight each set 75/80/85/90%) Metcon (Time) 5 Rounds For Time: 5 Wall Walks 10 Deadlifts 135/95 15 Flutter Kicks (4 count) 20 Air SquatsRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Back Squat (10-8-5-5-5+) Box Jumps (1 Minute Max Reps) 5-10-5 Pro Agility Test (Time) Speed Test 5-10-5 Pro Agility Test for Time Pull-ups (Max Reps) Dips (1 @ ME) Air Squat (1set me) Fundamentals of the SquatRead More

Barnes Corner CrossFit – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsScale: use 75% 1RM Bench press Gymnastics Kipping SkillworkRead More

Barnes Corner CrossFit – Youth Strength & Conditioning Bench Press Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Barnes Corner CrossFit – CrossFit Shoulder Press (5-5-5+) Push Press (3-3-3+) Push Jerk (1-1-1) Practice this technique Metcon (AMRAP – Reps) Tabata One: Ball Slams 20/14lbs Tabata Two: Kettle Bell Swings 1.5/1pood Tabata Three: Front Rack Lunge 75/55lbs Tabata Four: AMSU– All Tabatas are 8 Rounds of 20sec work/10 sec rest – Max effort during...Read More