Barnes Corner CrossFit – CrossFit View Public Whiteboard Snatch (EMOM @ 70-80%) Rx: Take 8 Minutes and find a solid Full Squat Snatch at 70-80% of your 1RM. Then, set a 12 Min Clock. Every :30 perform 1 Full Snatch at that weight. Fitness: Practice Snatch and OHS for 20 Minutes. Metcon (Time) “Snatch-n-Jump” 80...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Weightlifting 15-20 Min of Fundamentals of the FULL CLEAN Metcon (Time) “Clean Up Your Game” 5 Rounds: 5 Cleans 10 CTB Pullups 15 Situps 400M RUNRx+ 205/135 Rx 155/95 Fit 115/65Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Valentine’s Day Massacre (Time) With A Partner Complete For Time: 30 Partner Burpees (one holds a plank while the other does a burpee and jumps over planking partner) 100 Wall Balls 20/14lbs 100 Pull-ups 200 Double Unders or 2/1 Singles 4-20′ Rope Ascents Then immediately start: 4...Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Bench Press (3 SETS of HEAVY 5) Metcon (Time) “Swing the Thing” 42KBS 21TTB 30KBS 15TTB 18KBS 9TTBRX+ 72/45 Rx 53/35 Fit 35/25Read More

Barnes Corner CrossFit – CrossFit View Public Whiteboard Fundamentals PROPER ROWING TECHNIQUE and EFFICIENCY. CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#15 MIN CAP...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Reps) “Heave-ho” Teams of 3 AMRAP 25: 150/120 Calorie Bike 75 Thrusters (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Power Snatches (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Clean and Jerks (95/65) 10 Rope ClimbsRead More

Barnes Corner CrossFit – CrossFit Front Rack Lunge (Work up to a 10Rep Heavy (5 ea leg)) 5 sets of 10 superset with 5 sets 10 DB Bench Press 90s rest between sets. Bench Press (5×10 with dumbbells) building weight each set Metcon (AMRAP – Rounds and Reps) AMRAP 10 8 Hang Power Cleans 8...Read More

Barnes Corner CrossFit – CrossFit Bar Muscle-ups (20 Minutes of Skillwork) This time can also be used for Kipping Skillwork, Ring Skillwork, TTB Skillwork. Metcon (Time) “Jerk Sandwich” 100 Air Squats 50 Jerks Rx+135/85 Rx115/65 (5 burpees each time you drop bar from shoulder) 100 Air SquatsRead More

Barnes Corner CrossFit – CrossFit Power Clean (15 Min to find heavy triple Touch-n-Go) Optimus Prime (AMRAP – Reps) AMRAP 7: Wallballs (20/14) – Females to a 9′ Target *On the Minute, starting on the 0:00, complete 7 Deadlifts RX+(225/155) RX(185/115) At the call of Go, the athlete completes 7 deadlifts. Any time remaining inside...Read More

Barnes Corner CrossFit – CrossFit Back Squat (2RM, then 20RM) 20 MIN CLOCK: First 15 MIN WORK UP TO A HEAVY DOUBLE. Do a Set Every 2 Min 10-8-5-3-2-2-2 THEN at 15Min, Find your 20RM. Metcon (Time) 10-1 CTB Pullups HSPU *30 DU’s after each roundRead More