1 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 250M Row 50 Double Under Weightlifting Back Squat (6 x 3 )

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31 May 2018

Bombers Crossfit – CrossFit Weightlifting Power Clean (8 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 3 Power Clean (185/125) 200M Run 1 Rope Climb

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30 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata Double Under Burpee Lunge StepsRotate movements each round. Ex, 20 sec of Double Unders, 10 sec rest. 20 sec of Burpee, 10 sec rest. 20 sec of Lunge Steps, 10 sec rest. Repeat 8 times. Weightlifting Split Jerk (10 x 1)

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29 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Overhead Squat (135/95) Deadlift (225/135)Only use 1 bar, you must change the weights yourself.

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28 May 2018

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 2018

Bombers Crossfit – CrossFit Metcon (Time) Team KB/DB Linda 10-1 Suitcase DL each arm (70/53kb) Squat clean (53/35) shoulder to overhead each arm (35/26) *sub KB or DB for any of the movements

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25 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 21-15-9 Push Jerk (185/125) *400m run after each rd

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24 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 12 Deadlift (275/185) 24 HR Push Up 48 Double Under

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22 May 2018

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 x 10) Metcon Metcon (Time) 8 Minute AMRAP 2, 4, 6, 8… Jumping Squat Pull Up

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21 May 2018

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Metcon (Time) 3 Rounds for Time 200M Run 20 Box Jump (24/20) 20 Hang Clean (95/65)

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