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

Barnes Corner CrossFit – CrossFit Deadlift (5+-4+-3+-2+ Increase weight each set) Max effort each set 75/80/85/90% Single Arm Dumbell Press (5+ reps each arm for 5 sets at max effort) Metcon (Time) 10 Rounds For Time: 8 Front Squat (from ground) 95/65 7 T2B 6 Ring DipsRead More

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Barnes Corner CrossFit – CrossFit New Years Eve Wod (Time) For Time Complete: Rx- 75/55 31 Push Press 31 Pullups 31 Snatch 31 AMSU 31 T2B 31 Pushups 31 Box Jumps 24/20″ 31 Back Squats 31 Double Unders (3/1 Singles) 31 Thrusters 31 Lunges 31 Burpees 365 Meter Row New Years Eve Wod (Time) For...Read More

Barnes Corner CrossFit – CrossFit Deadlift (3-3-3-3+) 60/70/75/85% Metcon (Time) With A Partner Complete: Buy In 1000m Row 4 Rounds For Time- 20 Sump Deadlift Highpulls 95/65 20 Russian KBS 2/1.5 Pood 20 HSPU Cash Out- 1000m RowRead More

Barnes Corner CrossFit – CrossFit Back Squat (3-3-3-3+) 60/70/75/85% Metcon (AMRAP – Rounds) 24 Min Alternating EMOM: 12 Medicine Ball Thrusters 20/14lbs 8 T2B 6 Power Clean 115/75lbs Extra Work Pick a weakness and spend 10 minutes working on it!!Read More

Barnes Corner CrossFit – CrossFit Bench Press (3-3-3-3+) 60/70/75/85% Metcon (Time) For Time Complete: 1000m Row 50 Wall Balls 50 Box Jump 500m Row 30 Wall Balls 30 Box Jump 250m Row 20 Wall Balls 20 Box Jump RX- Wallballs 20/14lbs Box Jumps 24/20″Read More

Barnes Corner CrossFit – CrossFit Power Clean (3-3-3-3+) 60/70/75/85% Metcon (AMRAP – Rounds) 10 minute Pushup EMOM: Emom complete 12/10 reps Metcon (Time) 21-15-9 Front Squat 95/65lbs Pullups AMSURead More

Barnes Corner CrossFit – CrossFit 12 Days Of Christmas (Time) For Time: 1 Rope Climb 2 Thrusters 3 Push Press 4 Power Cleans 5 Front Squat 6 Pullups 7 Kettlebell Swings 1.5/1 pood 8 T2B 9 Box Jumps 24/20″ 10 Wall Balls 20/14lbs 11 AMSU 12 Burpees RX- 95/65lbsLike the song the “12 Days of...Read More

Barnes Corner CrossFit – CrossFit Deadlift (10-10-10-10+) Increase weight each set Metcon (Time) With A Partner, Complete For Time: 150 Burpee Over Bar 75 AMSU 125 Gobblet Squat 1.5/1 Pood 75 AMSU 100 Ring DipsRead More