1 Jun 2017

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 1) Metcon Metcon (Time) 24 – 21 – 18 – 15 – 12 – 9 Thruster (75/55) Burpee over the Bar

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31 May 2017

Bombers Crossfit – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

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barbell club wk1

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Deadlift (6×3 tempo up and down) Clean Grip and setup, pull to the power position and return back down to the ground Clean (6×3 4 sec pause in the catch) Split Jerk (6×3 4 sec pause in the catch) Skill Warm-up (No Measure) super set 3 x […]

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30 May 2017

Bombers Crossfit – CrossFit Weightlifting Back Squat (5 x 2) Attempt to increase weight each set Metcon Metcon (Time) For Time: 400M Run 30 Push Press (95/65) 800M Run 15 Push Press 800M Run 30 Push Press 400M Run

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29 May 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 18 Minute AMRAP 55 Power Snatch (75/55) 55 Wall Ball (20/15) 55 Sit Up 55 HSPU

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27 May 2017

Bombers Crossfit – CrossFit Mission Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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26 May 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds For Time: 200M Run 2 Rope Climb 12 Burpee

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25 May 2017

Bombers Crossfit – CrossFit Weightlifting Weighted Step-ups (3 x 10) Metcon Metcon (Time) 3 Rounds For Time: 15 Power Snatch (95/65) 12 Strict Pull Up 2 Resisted Run

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