Yearly Archives of : 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 Min w/ a partner 300 Double Under 200 Wall balls 100 Medball Situps EMOM 3 synchro burpees […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 Min Row/Bike (cal) 1 Min KB Swing (70/53) 1 Min Skiier JumpSkiier Jump, over and […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for time: 400m Run 30 Burpees 20 Pullups

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata: Push Press (75/55) Sit Up SDHP Push Up Metcon (AMRAP – Reps) Tabata: Push Press (75/55) Sit Up SDHP Push […]

Bombers Crossfit – CrossFit Weightlifting Hang Power Clean (5, 5, 5, 5, 5) Power Clean (3, 3, 3, 3, 3) Squat Clean (1, 1, 1, 1, 1)

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 21 Deadlift (225/135) 400M Run 18 Deadlift 400M Run 15 Deadlift 400M Run 12 Deadlift 400M Run 9 Deadlift 400M Run […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) As a team of 2: 25 Min AMRAP 4 rounds alternating complete rounds 500m row 16 DB Snatch (50/35) Then 4 […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 60 Sit Up 50 Box Jump (24/20) 40 T2B 30 Box Jump (30/24) 20 Strict K2E 10 Box Jump (36/30)

Bombers Crossfit – CrossFit Metcon Metcon (5 Rounds for weight) 5 rounds for max load: 10 DB/KB lunges (arms at sides) 10 Hang Power Cleans 10 Shoulder to overhead 10 […]