1 Nov 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds for Time: 100 Air Squat 80 Sit up 60 Push up 40 Pullup 20 Burpees

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1 Nov 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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31 Oct 17

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 Deadlift (205/135) 3 Hang Power Clean (205/135) 1 Shoulder to Overhead (205/135)3 Minute REST Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Deadlift (135/95) 6 Hang Power Clean (135/95) 2 Shoulder to Overhead (135/95)

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30 Oct 17

Bombers Crossfit – CrossFit Weightlifting Back Squat (5×5) Skill Warm-up (No Measure) 15 Min Ring Work Practice Skin the cat Ring Dip False Grip Pullup Muscle up External rotation position holds L-sit Metcon Metcon (No Measure) Tabata Top of Ring dip Hold Bottom of Ring dip Hold Alternating

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28 Oct 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD 5 Rounds for Max Calories A) Row Max Calories B) 15 Wall Ball / 12 Burpees / 9 Box Jumps Each Partner Scores their own workout * Penalty for Partner with the lower score (insert evil laugh)

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28 Oct 17

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (6×2) Power Clean (3×5) Metcon (No Measure) Jerk Footwork 1×50 Back Extension 4×20

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27 Oct 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1. 5 Front Rack Lunge 2. 10-15 Push Up Front Rack Lunge (5 x 5 (each leg)) Push-ups (5 x 10-15) Metcon Graceful Annie (Time) For Time: 50 Double Under 50 Sit Up 40 Double Under 40 Sit Up 30 Clean & Jerk (135/95) 20 Double Under […]

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26 Oct 2017

Bombers Crossfit – CrossFit Skill Jump Over (Max Height) Metcon Metcon (Time) For Time: 100 KB Swing (70/53) *EMOM 5 Burpee

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25 Oct 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 DB Deadlift (50/35) 10 DB Power Clean 3 Rope Climb

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25 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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