October 2017 – Barnes Corner Fitness

Halloween

October 31, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Push Press (Emom 12; 3 Reps as heavy as possible ) Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 Dips 12 Deadlifts 135|95 12 Slamballs 30|20 12 Power Snatch 115|75

Barnes Corner CrossFit – CrossFit Reebok ain’t got nothin’ on this crew. Clean and Jerk (EMOM 7×1 POWER CLEAN & JERK @ 90%) Spend first 10-15 Minutes practicing C&J progressions Metcon (Time) 3 Rounds 25 KBS Rx+60/40 Rx50/35 25 CHIN ups 400M Run

Team WOD

October 28, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 4 30 Min AMRAP One person at each station, Rotate when station ahead clears. 10 DB Man Makers 25/15 25 Wall Balls 20/14 20/15 AAB Cals 5 Burpee Muscle-ups Cash out At 30:00 5 Min AMRAP Max Cal Row

Friday the 27th

October 27, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Shoulder Press (E2MOM 14: 7×5@60%) Metcon (Time) 5 RFT 5 Thrusters Rx 115/80 Rx+ 135/95 15 Burpees Over Bar Then CASHOUT: 30 Pullups

Snatchy

October 26, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Snatch (EMOM 7: 7×1 Complex) Complex: 1 Power 1 Hang Squat 1 Squat Snatch Metcon (Time) 21-15-9 Power Snatch 95/65 Rx+115/80 Calorie Row Slam Ball

Front Squat Work

October 25, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Front Squat (8/80%,6/85%,6/85%) Deadlift (7/75-6/80-5/85) Metcon (Time) 4 Rounds 10 DL RX275/185 Rx+315/225 20 Pushups 30 Situps 40 KBS Rx52/35 Rx+60/40

Nancy

October 24, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Bench Press (3×5) Super Set with max effort Dips

Manic Monday

October 23, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Back Squat (8/80%,6/85%,4/90%) Box Jumps (4×4 As High as Possible) Metcon (Time) 3 Rounds For Time 15 TTB 15 Burpee Box Jump Overs 30/24 15 Wall Balls 20/14

Partner Saturday

October 21, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 40 MINUTE PARTNER AMRAP: TAKE TURNS COMPLETING A ROUND: 1 ROPE CLIMB (LEGLESS) 200 M RUN 3 POWER SNATCHES 115/80. (135/95) 4 SKILL LEVEL PULL UPS; MU. 5 CLEAN AND JERKS SAME WEIGHT 6 TTB 7 HSPU 8...

Double-T Diner

October 20, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Bench Press (10-8-6-4-2 EMOM) 10 Minutes Increasing each set Alternating Every minute with Pendlay Rows. ex: Minute 1: Bench Minute 2 Pendlay Row ect. Pendlay Row (10-8-6-4-2 EMOM with Bench) increasing weight each set Metcon (Time) Double-T Diner 10-1 Thrusters 95/65 Rx+115/85 TTB *ALL SETS UNBROKEN both rx and rx+

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