Barnes Corner CrossFit – On Ramp Warm-up 500m Row Fundamentals Review: Shoulder press with PVC New Skills: – Shoulder mobility circuit • 5 over head pass through with PVC with active shoulders • 5 overhead squats with PVC • 5 kips on bar – Shoulder Press (taking the bar from the rack) – K2E (Knee...Read More

Barnes Corner CrossFit – CrossFit Bent Over Row (5-5-5-5-5) superset with 10 pushups Metcon (AMRAP – Rounds) 20 Minute Alt EMOM: 15/12 Calorie Row 25 AMSURead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Bear Complex (5reps per set. 3 sets total.) Power Clean Front Squat Push Press Back Squat Second Push PressRead More

Barnes Corner CrossFit – Youth Strength & Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) With A Partner 3 Rounds For Time: Wheelbarrow Walk (1 length each) 100 Air Squats 50 Hanging Knee RaisesRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (AMRAP – Rounds) 20 minutes for as many reps as possible: 10 split squat jumps 10 situps 10 pushups 10 flutter kicks (4-count) Metcon (AMRAP – Reps) Jump rope for 5 minutes. How many can you do unbroken?Read More

Barnes Corner CrossFit – On Ramp Warm-up 500m Row Fundamentals Review: Deadlift- modify and add weight 55/65-75lbs New Skills: Kip Jumping Pullups Walking Lunges Metcon (Time) 3 Rounds For Time: 200m Run 30 Walking Lunges 10 Jumping PullupsRead More

Barnes Corner CrossFit – CrossFit Fundamentals 20 minutes of Snatch Technique Work Incredible Hulk (AMRAP – Rounds and Reps) AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat Rx- 115/75lbsRead More

Barnes Corner CrossFit – CrossFit Legion 8 (Time) 8 Rounds For Time 8 Thrusters (75/55 lbs) 8 Chest-to-Bar Pull-Ups 8 Clapping Push-Ups 8 Power Snatches (75/55 lbs) 8 Knees-to-Elbows 8 Sumo Deadlift High-Pulls (75/55 lbs) 8 Handstand Push-Ups 8 Toes-to-Bar Then 800 meter Run Legion 8 is a personal Hero WOD commemorating the lives of...Read More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (4 Rounds for time) Run (4) 800Meters (1/2 Mile) Each interval record your time. 1:1 Run/Rest ratio Sit-ups (4 sets to failure. rest 2 minutes between sets) Push-ups (4 sets of max reps. rest 2 minutes between sets)Read More

Barnes Corner CrossFit – CrossFit Push Jerk (Est 1rm ) Metcon (AMRAP – Reps) With A Partner Complete In 16 Minutes: Rx+- 135/95lbs Rx- 115/75 50 Push Press 25 Burpee Over Bar 50 Front Squat 25 Burpee Over Bar 50 Deadlift 25 Burpee Over Bar In Time remaining Complete Max Clean and Jerk ( Score...Read More