Barnes Corner CrossFit – CrossFit Turkish Get Up (Technique & KB Work) Spend 10 minutes on SkillworkProgressions then: 10 Min Emom: 2 TGU (1 Rt & 1Lt) The Good Life (Time) 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″)Read More

Barnes Corner CrossFit – CrossFit Chiquitas (Time) 15 KBS, 15 Knees to Elbows 10 KBS, 10 K2E 5 KBS, 5 K2E 800 Meter Sandbag Run (50/35) 5 KBS, 5 K2E 10 KBS, 10 K2E 15 KBS, 15 K2EKBS – Kettlebell Swings, Rx loading at 70/53 The stimulus we are looking for on the kettlebell is...Read More

The Fitness Benefits of Working Out with a Friend Maybe you enjoy an occasional long run by yourself or perhaps you like cycling solo, but that doesn’t mean there’s no room for friends in your workout routine. In fact, if you’re trying to make exercise a habit or you’re hoping to hit a specific goal,...Read More

Barnes Corner CrossFit – CrossFit Freedom Trail (4 Rounds for reps) “Freedom Trail” Part #1 AMRAP 3:00 21 Calorie Row 21 Lateral Burpees over the Rower Max Thrusters (75/55) Rest 3:00 “Freedom Trail” Part #2 AMRAP 3:00 18 Calorie Row 18 Lateral Burpees over the Rower Max Thrusters (95/65) Rest 3:00 “Freedom Trail” Part #3...Read More

Barnes Corner CrossFit – CrossFit Clean Your Toes (Time) 800M Run or 1000M Row 21 C&J (95/65) 21 Toes to Bar 600M Run or 750M Row 15 C&J 15 T2B 400M Run or 500M Row 9 C&J 9 T2BCoaches, Spend the first 30 minutes of class working on Toes to Bar and Clean Technique. Begin...Read More

Barnes Corner CrossFit – CrossFit Bench Press (3 sets max reps) 3 “Giant Sets” Max Reps Bodyweight Bench Press 25 Hip Extensions after each set. Rest 3:00 between sets. * Choose a weight that you can do 5x min. Metcon (Distance) ROW CONDITIONING In teams of 3: Max Meters in 30 Min *Athletes change every...Read More

Barnes Corner CrossFit – CrossFit Hang Clean (Complex) 7 Sets of the complex: Clean Pull + High Hang Squat Clean + Hang Squat Clean Set #1 – 50% of 1RM Squat Clean Set #2 – 55% of 1RM Squat Clean Set #3 – 60% of 1RM Squat Clean Set #4 – 65% of 1RM Squat...Read More

Barnes Corner CrossFit – CrossFit Handstand Push-ups (Kipping) On the Minute x 9: Minute 1 – 7reps Minute 2 – 5reps Minute 3 – 3reps If we do not have handstand pushups yet, complete as pike pushups off of the box. Coaches make sure our athletes are completing the Pike Pushups correctly. Our Athletes have...Read More

Barnes Corner CrossFit – CrossFit Pull-ups (MAX STRICT) Band as needed to complete 7 minimum Back Squat (15 REP MAX) Bumblebee (AMRAP – Reps) AMRAP 7: Score MAX Clean and Jerks (155/105) *OTM – 10/7 HEAVY Wallballs (20# ALL ATHLETES) *Females to a 9′ TargetThis workout will start with the wallballs. At the call of...Read More

Barnes Corner CrossFit – CrossFit High-Hang Snatch (Skillwork) Drill #1 – Snatch Grip Sotts Press https://www.youtube.com/watch?v=XiCtAGjE3Tk&width=640&height=480 5 Sets of 3 Repetitions Start with a dowel or empty barbell, as this movement demands a considerable amount of mobility. Best to start very light. To bridge the gap between a dowel and an empty barbell, put the...Read More