Barnes Corner CrossFit – CrossFit Back Rack Lunge (3×6 ea leg reverse lunge) Supplement with high box db step ups 3×7 ea leg Metcon (Time) 5 rounds 5 PC 185/125 20 push ups 25 sit ups 400m run 30min time limitRead More

Barnes Corner CrossFit – CrossFit Barbell Row (5 reps every :90) Every 90 seconds for 12 rounds. 18 mins 5 heavy barbell bent rows ( work up to one weight and stay there) 5 heavy DB or KB push press…. Warm up to one weight for each and stay at that weight the whole time....Read More

Barnes Corner CrossFit – CrossFit Bench Press (7×3) Metcon (AMRAP – Rounds and Reps) 20 min amrap 5 jerks 135/95 7ttb 9 front squat (1 bar for workout) Every 2 mins 2 wall walksWall Walk: https://youtu.be/cjY1xl-ddwo Key Points: 1. Maintain Hollow Position. 2. Move with control. 3. Keep Core Engaged.Read More

Barnes Corner CrossFit – CrossFit Bulgarian Split Squats (BSS) (4×10) Single arm dumbbell overhead Bulgarian squat. Left leg back, left arm up etc. 4×10 each side, 30 seconds between legs, 60 seconds between sets. Glute-Ham Raises (4×6) 4×6 buddy hams https://youtu.be/NM-MVu9LhbI or GHD glute ham raises https://youtu.be/w_7UaXfsbaw Metcon (Time) 10 rounds 5 dead lift rx...Read More

Barnes Corner CrossFit – CrossFit Squat Snatch (8×2) Full Snatch 8×2, work up to the heaviest 2 you can do, touch and go not required Metcon (Time) Wod: 1-10 for time 1 hang power snatch 115/75 1 chin up 2-2,3-3,4-4, etc…. 55 reps of each movementRead More

Barnes Corner CrossFit – CrossFit Bulgarian Split Squats (BSS) (3×7 ea. leg) with dumbbells in farmer carry position. 3×7 each leg 15 seconds rest between legs, 90 seconds rest between sets As heavy as possible while maintaining proper form. Romanian Deadlift (RDL) (3×6) Split stance Romanian dead lift with Dumbbells (slight split, hip width stance,...Read More

Barnes Corner CrossFit – CrossFit 9/11 Tribute (Time) 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes...Read More

Barnes Corner CrossFit – CrossFit September 11 Honor WOD (Time) Partner WOD For Time 8 Emergency Medical Service Members Syncronized Scaled 8 Push ups from Knees RX 8 Push Ups RX+ 8 HRPU 60 Police Officers Syncronized (30 per side) Scaled 60 Alternating Lunges(knee does not need to touch) RX 60 Alternating Lunges (knee to...Read More

Barnes Corner CrossFit – CrossFit Squat Clean (7×1) 20 minutes Work up to heavy squat clean singles. If you are not proficient in Cleans, use this time to practice progressions with your coach. Metcon (AMRAP – Rounds) 15 min AMRAP Deadlift Hang Power Clean Shoulder to Overhead Start with 1 rep and add 1 rep...Read More

Barnes Corner CrossFit – CrossFit Gymnastics 20 mins to work on muscle ups, bar or rings and all variations and transitions the coaches want to teach. Bar muscle ups can include banded, jumping and more. Rings: floor transitions, band transitions, practice Kip swings, false grip holds etc… Other option: Give an appropriate pull and push...Read More