Barnes Corner CrossFit – CrossFit Front Squat (10 x 75%, 8 x 80%, 6 x 85%) Romanian Deadlift (RDL) (3×8) Heavy, rest 2min between sets Metcon (AMRAP – Reps) 20 min EMOM 15 wallballs 20/14 30 double unders (rx+) -or- 60 singles (rx)Read More

Barnes Corner CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Handstand Push-ups (10 Min of Practice being upside down) Metcon (AMRAP – Reps) 5 Min Amrap Seated Shoulder press 75/45Read More

Barnes Corner CrossFit – CrossFit Back Squat (10-77%, 8-82.5%, 8-82.5%) Every 3 Minutes on the Minute. Metcon (Weight) Front Rack Split Squats Accessory Work 3 sets of 4 each leg (not a bulgarian, not a lunge) Metcon (Time) 27-21-15-9 Dead Lifts rx185/115 rx+225/155 HR PushupsRead More

Barnes Corner CrossFit – CrossFit Metcon (Calories) Team of 2 30 MINUTES For Max Cals First Complete: 20- ?? 20- ?? 20- ?? 30- 30- 30- 40- 40- 40- 50- 50- 50- Then Row for max Calories with time remaining. Rx- 95/65 Rx+ 135/95 One partner works/ one restsShow up to find out what the...Read More

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Barnes Corner CrossFit – CrossFit Metcon (Calories) “Bootcamp Cindy” 30 Min Amrap Partner 1: Bike for max cals Partner 2: 1 round of “Bootcamp Cindy”: 1 Rope Climb 1 Sled Push 100m 1 Farmer Carry 100m 2 Rounds of CindyPartners switch after each round of the “Bootcamp Cindy”. One person is always biking. Score is...Read More

Barnes Corner CrossFit – CrossFit Snatch (10 Min EMOM; 1 Snatch, As Heavy as Possible) After warmup, 15-20 minutes coach-lead snatch drills, progressions and skill-work. Then EMOM. Metcon (Time) 3 RFT 20 Hang Power Snatch 75/45 20 Thrusters 200M Run *Burpee Penalties: See BelowPenalties: 1. Everytime you drop bar between Snatch and Thrusters: 5 burpees....Read More

Barnes Corner CrossFit – CrossFit Front Squat (10(72.5%)/8(77%)/8(80%) E2MOM) Romanian Deadlift (RDL) (3×8 (Heavy) E2MOM) Metcon (Time) The Rowing Dead: 1000M ROW 21 DL (225/155)(205/115) 21 RING DIPS(Pushups) 800M ROW 15 DL 15 RING DIPS 500M ROW 9 DL 9 RING DIPSRX+ 225/155 and Ring Dips Rx 205/155 and Pushups Rx+ weight and pushups also...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Press Primer 3 Rds or 10 min Kneeling Bottoms Up KB Press x8 SINGLE Arm OH Carry 100m (switch arms at 50m) Push Press (10 minutes to find Heavy Single) 90 sec between sets Metcon (Time) 30-25-20 push press 115/80 rx+135/95 TTB BurpeesRead More

Barnes Corner CrossFit – CrossFit Back Squat (10@75/8@80/6@85) 90s-2min rest between working sets Weighted Step-ups (:20 Max reps per leg x 2sets) Glute-Ham Raises (Buddy hams 4×7) Metcon (AMRAP – Rounds and Reps) 15 min Amrap 5 squat cleans 135/95 rx+155/105 10 pull-ups 25 DUsRead More