Barnes Corner CrossFit – CrossFit Push-ups (Max reps) No snaking Bench Press (75%|80%|85%) 3 sets of max reps at above percentages Metcon (Time) “Colt 45” 2 Rounds For Time 45 Wall Balls 45 KB Swing 50/35 45 Sit-ups Run 800mRead More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 10 Row 250 8 Burpees over rower Row 250 8 dips Metcon (AMRAP – Rounds and Reps) Amrap 10 AB 10 cal 6 hpc & j AB 10 cal 6 FR Lunges / leg Metcon (AMRAP – Rounds and Reps) Amrap 10 100...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Shoulder & Rotator Cuff Accessory Work 10 Minutes Shoulder Press (7×5@70% Every other minute OTM) 14 Minute Clock 5 reps Every Other Minute @ 70% Metcon (AMRAP – Rounds and Reps) “quince” 15 MIN AMRAP 15 wall balls 20/14 15 sit ups 15 hand release push upsRead More

Barnes Corner CrossFit – CrossFit Front Squat (12-10-8) 12 x 65% 10 x 70% 8 x 77.5% resting 75-90 seconds between sets Romanian Deadlift (RDL) (3×8 Increasing Loading to Heavy 8) Metcon (Time) “Hang Man” For Time 1-2-3-4-5-6-7-8-9-10 Hang Power cleans 115/75 RX+ 135/95 Chin upsRead More

Barnes Corner CrossFit – CrossFit Deadlift (10×5 EMOM see comments) 20 Minute EMOM Minute 1- 5 Deadlifts (as heavy as possible) Minute 2- 10 Dumbbell Snatches (AHAP) (5 RT then 5 LT)(Do not Alternate) Single Arm Dumbbell Snatch (EMOM w/ DL) Switch Arms after 5 reps Metcon (Time) AT THE 20:00 BEGIN: 5 Rounds for...Read More

Barnes Corner CrossFit – CrossFit Bench Press (3×10 @ 70%) Metcon (Time) 5 Rounds For Time 10 Thrusters 115/80 (Rx+135/95) 15 TTB 400M RUNPick a weight you can do unbroken. Noone cares if you check the Rx or Rx+ box If you have to drop the bar its too damn heavy.Read More

Barnes Corner CrossFit – CrossFit Weighted Step-ups (:20 max reps x 2 sets) Keep foot on box, step back with bottom foot, as many as possible. 2 sets of 20 seconds per leg holding Kettlebell in goblet front hold on chest, resting 40 seconds between legs Glute-Ham Raises (4×7) Or buddy hamstring curls. 4sets of...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) Teams of 2: 30 HSPU 60 dubs 30 burpees 60 dubs 30 thrusters 75/45 60 dubs 30 burpees 60 dubs 30 Power snatch 75/45 60 dubs 30 wall balls 60 dubs 30 pull-ups 60 dubs 30 dips 60 dubsRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Warmup Then: 15 minutes of Hip and Shoulder Mobility Drills Metcon (Time) 400 m run then 21-15-9 Hang squat cleans 115/80 Push ups 400 m run 21-15-9 Push jerks Sit ups 400M RunRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Group Warmup Then Squat Primer: 3 sets: Single Arm KB Front Rack WALK 100M (as heavy as possible) (SWITCH at 50M) Front Rack Barbell Lunges 5 ea leg. (1st set empty, 2nd set 25%, 3 rd set 50% of 1RM Squat) Front Squat (12@65% 10...Read More