Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Gymnastic Skillwork: Minutes 0:00 – 5:00: 3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk 3 Pausing Strict Pull-Ups (pause for 2s with chin over bar) Minutes 5:00 – 10:00: 10 Second Ring Support Hold 5-10 Inverted Barbell Row (1 second...Read More

Barnes Corner CrossFit – CrossFit Overhead Squat (5 sets pausing ohs + ohs) Every :90 5 Sets, building to a Heavy: Pausing Overhead Squat + Overhead Squat All repetitions taken from the rack. On the first repetition, a two-second “dead stop” pause is to take place in the bottom of the squat. This is where...Read More

Barnes Corner CrossFit – CrossFit Edgarton (Time) “EDGARTON” (TEAM VERSION) Teams of 3: 100 Calorie Row 100 Box Jump Overs (24″/20″) 100 Power Snatches (75/55) 100 Toes to Bar 100 Power Snatches (75/55) 100 Box Jump Overs (24″/20″) 100 Calorie Row One athlete works while the other two rest. These are team totals. Post total...Read More

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