Barnes Corner CrossFit – CrossFit Overhead Squat (5×5) Working up to a moderately heavy 5 CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner 20 Man Makers 50/35 20 Burpee Pullup 20 Dball Cleans 20 Box Jumps 30/24Read More

Barnes Corner CrossFit – CrossFit Overhead Squat (10 Min to a Heavy Single from rack.) Metcon (5 Rounds for time) 5 Rounds of 4:00 Intervals Every 4 Minutes start a round RD1 20/16 Cals on Cardio (your choice) 10 OHS @ 50% RD2 20/16 Cals 8 OHS @60% RD3 20/16 Cals 6 OHS @ 70%...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) WOD #1 12 MIN AMRAP 42 Wallballs 30 TTB 18 Power Snatch 95/65P1 Works on AMRAP P2 Rows 250/200M Switch after every row Metcon (AMRAP – Rounds and Reps) WOD #2 15 MIN AMRAP 30 Burpees (Rx+ New Standards) 50 RKBS Rx+72/53 Rx60/40P1 Works...Read More

Barnes Corner CrossFit – CrossFit Deadlift (8-5-3-3-3-3) working up to a heavy triple for the day Metcon (Time) 10-1 CTB PU PC 135/95 *10 O/H Walking Plate Lunges after each round 45/25lbRead More

Barnes Corner CrossFit – CrossFit Pirate Ship (5 Rounds for reps) 5 Rounds of: 3 MIN CLOCK: 250/200M Row 18 DB Snatch Rx+50/35 Rx35/20 Max Double Unders remaining Time 1 MIN Rest between rounds.Score is Double Unders each Round. Scale- Max Singles. Metcon (Weight) Accessory Work: 4 Rounds: 8-10 reps DB Bench Press 25 Situps...Read More

Barnes Corner CrossFit – CrossFit Thruster (Spend 15 Min & work up to a 5RM) CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65#...Read More

Barnes Corner CrossFit – CrossFit Metcon (4 Rounds for reps) AMRAP 5 Rounds: MIN 1 Max Thrusters MIN 2 Max Pull-ups -rest 5 Min- 5 Rounds: MIN 1 Max Squat Cleans 135/95 MIN 2 Max HSPU Cashout: 400m O/H CarryP1 works P2 restsRead More

Barnes Corner CrossFit – CrossFit Deadlift (3 Touch and Go) Find a Heavy 3 Rep Touch and Go. (NO DROPPING THE BAR!!) *If low back is tender, try SUMO. Metcon (Time) FOR TIME: 25 Wall Balls 20 DL 225/135 25 Wall Balls 15 DL 255/155 25 Wall Balls 10 DL 275/175 25 Wall Balls 5...Read More

Barnes Corner CrossFit – CrossFit Warm-up COACHES NOTE: If more than 6 Athletes in Class: Have half of class CLEAN/FS &Row Half Class perform WOD First. Rest 5 Minutes, Then Switch. Hang Power Clean (5 Min to find a Heavy Single) SET 10 MIN CLOCK. First 5:00 Find Heavy Single Next 5:00 EMOM Front Squat...Read More