30 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 1 Strict Chest to ring pullup 2 Strict MU 1 Strict Ring DipScale to a kneeling position on the ground or to a box *Goal should be quality controlled reps ** Each individual set should be an unbroken set Metcon Metcon (Time) For Time: […]

Read More

26 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Front Squat (1×5) 12 mins to build to a heavy set of 5reps Metcon Metcon (Time) For Time: 20 Lateral Burpee 15 Bear Complex (135/95) 20 Lateral Burpee

Read More

25 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 2 Strict chest to ring pullups 1 Strict MU 2 Strict Ring DipsScaled to kneeling on the ground version or from a box *Focus of this is controlled quality movement **Must complete each individual set without coming off the rings Metcon Metcon (Time) For […]

Read More

17 May 2018

Bombers Crossfit – CrossFit Metcon 2018 AGOQ 2 (Time) 4 Rounds For Time: 25 C2B Pull Up 5 Cleans (245/170)

Read More

9 May 2018

Bombers Crossfit – CrossFit Weightlifting Snatch Grip Deadlift (5 RM) Metcon Metcon (Time) 3 Round For Time: 15 Burpee Box Jump (24/20) 30 Wall Ball (20/14) 400M Run

Read More

11 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds For Time: 2 Rope Climb 50 Plate G2O (45/25) 2 Rope Climb 25 Russian Twist (45/25) 2 Rope Climb 50 OVH Lunge (45/25) 2 Rope Climb 50 Burpee on to a plate 2 Rope Climb

Read More

8 May 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: Odd: 3 x Power Clean Even: 30 sec Hollow Rock Power Clean (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 2, 4, 6, 8… Power Clean (135/95) 5 x Double Under

Read More

7 May 2018

Bombers Crossfit – CrossFit Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

Read More

24 Apr 18

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Push Jerk Technique warmup progression: 5-10 reps at each progression -Jump and land arms at -sides (stick the landing) -Jump and land arms at shoulders (stick the landing) -Jump and land extend the arms after the hips open -PVC pipe push jerk -Empty barbell push jerk Warmup […]

Read More

18 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1 Mile Run 30 Thruster (135/95) 1 Mile Run

Read More