29 Jun 2018

Bombers Crossfit – CrossFit Skill GHD Sit Up — Spend 10-15 working on technique of the GHD Sit Up Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 Min SDHP (95/65) 1 Min Sit Up 1 Min Push Press 1 Min Sit Up 1 Min REST RX+ GHD Sit Up

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28 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 800M Run 5 Rope Climb 50 KB Swing (53/35) 600M Run 3 Rope Climb 30 KB Swing 400M Run 1 Rope Climb 10 KB Swing

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27 Jun 2018

Bombers Crossfit – CrossFit Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

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25 Jun 2018

Bombers Crossfit – CrossFit Gymnastics 10 Min EMOM 1: 3 – 5 Strict Pull Ups 2: 30 – 45 Sec Freestanding Handstand Hold Pull Up progression — Using a lower Bar or Box keep toes on the ground to assist –> 1 or 2 Spotters to assist –> Strict Pull Up Handstand progression — Tripod […]

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23 Jun 18

Bombers Crossfit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a partner: 400m row 30 wallballs *(Must alternate at the end of each round only) Scaled appropriately the Goal should be to do wallball reps in no more than two sets Row counts as 1 rep each round Metcon

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22 Jun 18

Bombers Crossfit – CrossFit Metcon Bombers Chipper (Time) For Time: 30 Burpee 25 Deadlift (135/95) 20 Toes to Bar 15 Front Squat (135/95) 10 HSPU 5 Squat Snatch (135/95) 10 HSPU 15 Front Squat (135/95) 20 Toes to Bar 25 Deadlift (135/95) 30 Burpee RX+ (155/105) Games (185/125)

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21 Jun 18

Bombers Crossfit – CrossFit Mission Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left armIn honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed […]

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20 Jun 18

Bombers Crossfit – CrossFit Weightlifting Push Jerk (3 -3 -3 -3 -3 ) Metcon Metcon (Time) 3 Rounds For Time: 50 Double Under 10 Push Jerk (135/95)

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19 Jun 18

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Front Rack Lunge 2: X Strict T2B Front Rack Lunge (5 x 6) R + L = 2 Toes-To-Bar (5 x X) Metcon Metcon (AMRAP – Reps) 10 Min EMOM 15 Burpee

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