Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Reps) In Teams Of 4: First 2 partners max cal row in 5 minutes max push presses in 5 minutes 95/65lbs -then- Second 2 partners max cal row in 5 minutes max push presses in 5 minutes 95/65lbswith 20 minute running clock! Score is total reps Metcon...Read More

Barnes Corner CrossFit – CrossFit Deadlift (5-5-5-5-5+) 70/75/80/85/90% Score- Heaviest set of 5 reps performed Metcon (Time) 4 Rounds For Time: 8 Deadlift 12 Toe 2 Bar 4 Clean & Jerk 8 Pullups RX+- 155/115 RX- 135/95 Fitness- 95/65Read More

Barnes Corner CrossFit – CrossFit Weightlifting Clean Technique Work – Focus will be on squat clean Metcon (Weight) 12 Minute EMOM Minute One- 3 Power Clean Minute Two- 3 Squat Clean Repeat…Focus is form and technique, not weight!! 500m Row (Time) Max Effort 500m RowRead More

Barnes Corner CrossFit – CrossFit Push Press (5-5-5+) 75% for all working sets Metcon (Time) For Time: 21-15-9 KB Swings 2/1.5 pood Burpees Walking Lunges 45/25lbs plateRead More

Barnes Corner CrossFit – CrossFit Back Squat (5-5-5-5-5+) 70/75/80/85/90% Score- Heaviest set of 5 reps performed Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Barnes Corner CrossFit – CrossFit Hang Power Clean 10 minutes to establish Metcon (Time) 4 Person Team Relay: 100 Double Unders 25 Toes 2 Bar 25 Deadlifts 225/155lbs 50 Box jump Overs 24/20″8 minute break after hang power clean 1rm, then clock will start 1 person completes all reps then second person starts etcRead More

Barnes Corner CrossFit – CrossFit Warm-up Group Warm-up Followed By: 15 Minutes On Rower – Athletes will spend 15 minutes at a low pace and intensity (goal is to flush) J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in...Read More

Barnes Corner CrossFit – CrossFit Deadlift (3-3-3-3-3+) 70/75/80/85/90% Score- Heaviest set of 3 reps performed Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read More

Barnes Corner CrossFit – CrossFit Weightlifting Snatch Technique Work – Focus will be on sqaut snatch Metcon (Weight) 12 Minute Alternating EMOM Minute One- 2 Hang Power Snatch Minute Two- 2 Squat Snatch Minute Three- 2 Hang Power Snatch Repeat for 12 MinutesPick a weight that you can perform all three lifts at. Focus is...Read More

Barnes Corner CrossFit – CrossFit Fundamentals Double Under Skill Work Metcon (AMRAP – Rounds) 25 Minute EMOM 1 Rope Climb 2 Length Farmers Carry 2/1.5pood 3 DB Squat Snatch(per arm) 40/20lbs 4 Deadlift 245/155lbs 5 STOH 135/95lbsRead More