15 Jan 2018

Bombers Crossfit – CrossFit Mission Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), […]

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12 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Metcon (AMRAP – Reps) Alternating TABATA of: Push Up Pull Up Metcon CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 […]

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11 Jan 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Front Squat Plank Hold – 40 sec Front Squat (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: […]

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10 Jan 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 1 Arm KB Swing (44/35) Goblet Squat Double UnderKB Swing: Alternating arms each swing. […]

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9 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Push Press Broad Jump Push Press (5 x 3) Broad Jump (5 x 3) 3 Max Distance attempts each round Metcon Metcon […]

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8 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Handstand Work: Holds, Strict, Kipping, Walks Metcon (Time) 3 Rounds For Time: 15 Deadlift (275/185) 15 Deficit HSPU (4″/2″) 500M Row Metcon

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5 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Power Snatch (5 x 2) 10 Minute clock, 2 Power Snatch every 2 Minutes. Attempt to increase weight each set. Metcon CrossFit Games Open 13.1 […]

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4 Jan 2018

Bombers Crossfit – CrossFit Skill Rope Climb Skills: Practice J-Hook, S-Hook, Legless, L-Sit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 Sit Up 10 Push Up 2 […]

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3 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Power Clean (5 x 2) 10 Minute Clock, 2 Power Cleans every 2 Minutes. Attempt to increase weight every set. Metcon Metcon (Time) 10 Rounds […]

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Week 1 Technique Day Barbell club

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch Pull + Hang Snatch (Technique (sets of 3) working on position ) Type the details of the weightlifting High Hang Clean and […]

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