19 Oct 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 18 – 15 – 12 – 9 – 6 – 3 Cal Row Power Clean 21 (95/65) 18 (115/75) 15 (135/95) 12 (145/105) 9 (155/110) 6 (185/125) 3 (225/150)

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18 Oct 2017 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (6 x 2) Power Snatch (3 x 5) Goblet Squat (3 x 12) Jumping Squat Box Jumps (3 x 5)

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17 Oct 2017

Bombers Crossfit – CrossFit Gymnastics Kneeling Jump (3 x Max Distance) Metcon Metcon (Time) For Time: 21 Double DB/KB Thruster (50/35) 400M Run 18 Double DB/KB Thruster 400M Run 15 Double DB/KB Thruster 400M Run 12 Double DB/KB Thruster

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16 Oct 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1. 5 Back Rack Lunge 2. 10-15 Dip Back Rack Lunge (5 x 5 (each leg)) Dips (5 x 10-15) Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February […]

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BBC 14 Oct 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Deficit Deadlift + Clean (6 x 2) Squat Jerk (5 x 3) Straight Leg Lifts (Tabata!) Feet together, and feet apart

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14 Oct 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) 15 Rounds for Time: Partner A: Run 200m Partner B: alternating between HS hold / Pullup Hang / L-sit 1 round is each partner running and doing the same static hold *so by the end of the workout each partner will have run 15 (200m runs) and done […]

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13 Oct 2017

Bombers Crossfit – CrossFit Weightlifting Snatch (8 x 2) Metcon Metcon (Time) For Time: 100 Double Under 50 Burpee 25 Pull Up 50 Burpee 100 Double Under

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BBC 11 Oct 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Deficit Deadlift + Snatch (6 x 2) Type the details of the weightlifting Turkish Get Up (5 x 3) 3 Reps each arm Straight Leg Lifts (TABATA) Feet together, and feet apart

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9 Oct 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1. 2 Thruster 2. 10-20 Push Up Thruster (5 x 2) Push-ups (5 x 10-20) Metcon Metcon (Time) For Time: 21 Push Press (115/75) 500M Row 18 Push Press 500M Row 15 Push Press 500M Row 12 Push Press

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9 Oct 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) Partner WOD: 10 Rounds 20 Wallball 20 Sumo Deadlift High Pull (75/55) 20 Box Jump 20 Push Press (75/55) 20 Cal Row (alternate partner after each exercise for the duration of the 10 rounds)NOTE: ONLY 1030 CLASS TODAY (Compressed holiday Schedule)

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