Barnes Corner CrossFit – CrossFit Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click herePartners Run together, split the repsRead More

Barnes Corner CrossFit – CrossFit Handstand Push-ups (Skillwork) Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball shots, 20# 3 Rope...Read More

Barnes Corner CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch...Read More

Barnes Corner CrossFit – CrossFit Back Squat (4×5+ at 65/70/75/80% then 6 min EMOM of 4 Reps 70%) Metcon (Time) 3 RFT 3 Push Jerks 4 Front Squats 5 Power Cleans 30 Pullups 40 Pushups 50 Situps RX+135/95 RX 115/65Read More

Barnes Corner CrossFit – CrossFit Sumo Deadlift (4×5+ Deadlift, No highpull) Shoulder Press (4 reps @ 65% Emom 10min, last set max reps) Metcon (Time) “Sandbagger” Buyin: 400M Sandbag Run Then: 21-15-9 Sandbag Thrusters Sandbag Burpees Then: Cashout: 400M Sandbag RunRead More

Barnes Corner CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereRead More

Barnes Corner CrossFit – CrossFit Fundamentals Take 20 Minutes to Practice the movements in the workout Barbell See-Saw (AMRAP – Reps) Partner AMRAP 10 Min. Each Partner must complete 10 reps, then switch. 10 Power Hang Snatches 10 O/H Squats 10 Power Hang Cleans 10 Thrusters 10 SDHP RX+ 95/65 Rx 65/45Read More

Barnes Corner CrossFit – CrossFit Fundamentals Practice Deadlift Technique Practice HSPU Technique Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Extra Work Muscle-up ProgressionsRead More

Barnes Corner CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch...Read More

Barnes Corner CrossFit – CrossFit Bench Press (Max reps @ 65%/70%/75%/85%) score max reps of heaviest set (85%) Score should be at least 4-5 reps. If less than 4 and more than 5, your 1RM is not what you think. 90 sec. rest between sets. 3 Bench Tips: https://youtu.be/x7m1JW7mg6Q Gumby (Time) “Gumby” 4 Rounds: 800...Read More