Barnes Corner CrossFit – CrossFit Weightlifting Power Clean and Hang Power Clean Technique Work Metcon (Weight) 10 Minute EMOM Complex: 1 Deadlift 1Hang Power Clean 1 Front SquatEvery minute on the minute complete a complex consisting of all three movements. Metcon (Time) 100 AbMat SitupsRead More

Barnes Corner CrossFit – CrossFit Pull-ups (1 set max) Metcon (AMRAP – Rounds and Reps) Scaled: 20 minute Amrap 3 ring row/3 box dip 200m Run/row 60 singles 12/10 Calorie Row RX: 20 Minute Amrap 1 C2B Pullup/1 Ring Dip 200m Run 20 Double Under 12/10 Calorie Row RX+ : 20 Minute EMOM 1Muscle Up...Read More

Barnes Corner CrossFit – CrossFit Back Squat (3-3-3-3-3+) 65/75/85% Row Your Balls Off (Time) 30-20-10 Row for Cals Wallballs 20/14Read More

Barnes Corner CrossFit – CrossFit 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 CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) ‘Over the Bar’ 3 Rounds: 400m Run(Run Together) 20 Push Press 115/85 Rx+ 95/65Rx *Partner Holds Wall Sit* 40 Goblet Squats 70/53 Rx+ 53/35 Rx *Partner holds static hang from bar* 20 Burpees over the bar 20 HSPU Rx *Partner holds deadlift* *Each Partner must complete half the...Read More

Barnes Corner CrossFit – CrossFit Bench Press (5×5+ with eccentric loading and 1 sec pause at 75%) Charlotte (Time) 21-15-9 OHS SDHP Rx 95/65 Metcon (Weight) Bro-Lift Cashout 3 Sets of “21’s” Bicep Curls 7 reps from bottom to mid 7 reps from mid to top 7 at Full ROMRead More

Barnes Corner CrossFit – CrossFit Snatch (Skillwork) Snatch Grip Deadlift (5×5) Metcon (AMRAP – Reps) 10 Min AMRAP 8 AbMat Sit-ups 8 Power Hang Snatches (45/35rx) (95/65rx+)Read More

Barnes Corner CrossFit – CrossFit Push Jerk (Skillwork then 4×4) Push Press (4×4+) Working to failure each set 400m Run (Time) Max Effort 400m Run Metcon (Time) 4x400m Run 400m at max effort for 4 intervals 1:1 run/rest ratio Score is total time. Also, record your fastest 400m in wodify.Read More

Barnes Corner CrossFit – CrossFit Paused Front Squat (5×5 60/65/70/75/80%) Eccentric loading. Controlling each rep to 2s. Pause at bottom. Explode up. Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least...Read More

Barnes Corner CrossFit – CrossFit Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click herePartners Run together, split the repsRead More