13 Nov 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for Time 21 Hang Power Snatch (115/75) 12 Shoot Through

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12 Nov 2019

Bombers Crossfit – CrossFit Weightlifting Front Rack Lunge (5 x 6) 3 reps each leg. R + L = 2 Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 25′ Walking Lunge 5 Ring Dip 100′ Shuttle Run

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11 Nov 2019

Bombers Crossfit – CrossFit Mission RWB Armistice (AMRAP – Rounds and Reps) 11 Minute AMRAP 11 Power Clean 11 Burpee over the Bar 19 Deadlift 18 Pull Up RX – 135/95

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6 Nov 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5-4-3-2-1 Wall Ball (20/14) x10 Double Under x10 Rope Climb

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5 Nov 2019

Bombers Crossfit – CrossFit Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post […]

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4 Nov 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 50 MB Clean (20/14) 25 Push Jerk (155/105) 50 MB Clean

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Saturday Fun

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 thrusters 65/45 10 pull-ups Alternate rounds with a partner

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CrossFit Games OPEN 20.4

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / […]

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31 Oct 19

Bombers Crossfit – CrossFit Metcon Metcon (No Measure) Jump Rope Skill Day!! 3 min continuous single under 3 min continuous backwards single under (focus on relaxed arms, and 4 count breathing) 3 min arm cross 3 min side swing jump (focus on positions of where the hands go / start by working the arms without […]

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30 Oct 2019

Bombers Crossfit – CrossFit Metcon (Time) For Time: 50/40 Cal Bike 50 Deadlift (185/125) 40/30 Cal Row 40 Front Squat (135/95) 30/25 Cal Bike 30 Push Press (95/65) Metcon (Time) For Time: 50/40 Cal Bike 50 Deadlift (185/125) 40/30 Cal Row 40 Front Squat (135/95) 30/25 Cal Bike 30 Push Press (95/65) Metcon

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