Barnes Corner CrossFit – CrossFit Mobility Warm-up (No Measure) Spend 15 minutes on Shoulder Health and Mobility 1. Banded Ex. 2. Rotator Drills 3. Front Rack Hips: 1. Pigeon 2. Banded Int/Ext rotation 3. Psoas Metcon (AMRAP – Reps) EMOM 30 Minutes (10 Rounds) :30 seconds Work/Rest Ratio Min 1 Push Press Min 2 Box...Read More

Barnes Corner CrossFit – CrossFit Overhead Squat (5×3 working to a heavy Triple) Metcon (Time) 5 Rounds 10 Hang Power Snatch 15 TTB Rx+ (TTS Rx) 400M Row/Ski (Alternating ea. Round)Rx+ 95/65 , TTB Rx 75/45 , Toe to ShoulderRead More

Barnes Corner CrossFit – CrossFit Muscle-ups Chest-To-Bar Pull-ups (Skillwork) 15 Min to practice Muscleups/ C2B / Kipping / Butterflies Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Ascending Ladder 3 C&J 135/95rx+ 115/75Rx 1 Bar Facing Burpee 1 Pull Up (C2B Rx+) 3-2-2, 3-3-3, 3-4-4,etc.All rounds are start with 3 C&J. Only the Burpees...Read More

Barnes Corner CrossFit – CrossFit Double-Unders (Skillwork) Thruster (15 Min 5×3) Take 15 minutes to work up to a Heavy Triple 5 sets of 3 Adding weight each set CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capScale as recommended by CrossFit Standards.Read More

Barnes Corner CrossFit – CrossFit Angie Meets Annie (Time) 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double Unders per partner 200 Situps 20 Double Unders per partner 200 Squats 10 Double Unders per partnerPartner WODRead More

Barnes Corner CrossFit – CrossFit Bench Press (6×2) Every 2 Min on the min add weight each set Metcon (Time) 100 Kettlebell Swings 53/35 *each time you drop kettlebell Run 200mRest 3 Minutes between metcons 100 Calorie AAB (Time) 100 Cal on Assault Bike For Time 100 Sit-ups (Time) 100 sit-ups For timeRead More

Barnes Corner CrossFit – CrossFit Deadlift (Find 5RM) Metcon (Time) 21-15-9 Deadlift 225/155rx+ 185/135rx Wallballs BurpeesRead More

Barnes Corner CrossFit – CrossFit Split Jerk (15 Min to find heavy single) Split Jerk (EMOM 10 @ 65% of heavy Single) 3 Reps emom For 10 Minutes At 65% of the heavy single Metcon (No Measure) 24 emom Min 1 5 full snatch 95/65 MIn 2 8 TTB Min 3 11 Slam Balls 30/20...Read More

Barnes Corner CrossFit – CrossFit Power Clean (20 Minutes to 5RM) 20 Minutes of skillwork/ practice or to work up to a 5RM Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Ascending ladder 1 hang power clean 135/95rx+, 115,75rx 1 hand release push up 1 sit up (2-2-2,3-3-3,etc.)Read More

Barnes Corner CrossFit – CrossFit Back Squat (5×5) Suggestion for percentages: 65-70-75-80-85+ Metcon (Time) For time: Buy in 30/24 Cal Bike/Row Then, 4 rounds 50 dubs(rx+)100 singles(rx) 15 SDHP 75/45 30 Burpees 25 min CapRead More