1 Feb 2019

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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31 Jan 2019

Bombers Crossfit – CrossFit Weightlifting Power Snatch (2 – 2 – 2 – 2 – 2) Metcon Metcon (Time) For Time: 10 Snatches (135/95) 25 Cal Bike 8 Snatch 20 Cal Bike 6 Snatch 15 Cal Bike 4 Snatch 10 Cal Bike 2 Snatch 5 Cal Bike

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30 Jan 2019

Bombers Crossfit – CrossFit Gymnastics Handstand Practice: Spend 15 minutes practicing Static or Dynamic Handstands 1) Static Holds — Tripod, Headstand, Handstand (freestanding or against the wall. 2) Dynamic — Shoulder Taps, Walk Around a Box, Spotted Handstand Walk Metcon Metcon (Time) 5 Rounds for Time: 20 Box Jump (24/20) 10 T2B 5 Deficit HSPU […]

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29 Jan 2019

Bombers Crossfit – CrossFit Weightlifting Sumo Deadlift (3RM) After warming up, take no more than 3 heavy attempts at a new 3 Rep Max Metcon Metcon (Time) 10 Rounds for Time: 10 Sumo Deadlift (135/95) 15 Sit Up

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28 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 42 Wall Ball (20/14) 21 Back Squat (205/135) 30 Wall Ball 15 Front Squat 18 Wall Ball 9 Ovh Squat

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26 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 -5 KB Swing (53/35) Sit Up Double Under

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25 Jan 2019

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

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21 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Thruster (95/65) 7 Hang Power Clean 10 SDHP

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19 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a Partner: 5 Pull Up 10 Push Up 15 Squat

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