15 Dec 2017

Bombers Crossfit – CrossFit Gymnastics Handstand Drills: Tripod, Handstand Holds, Walks, Shoulder Taps Metcon Metcon (Time) For Time: 60 Push Up 50 Ring Dip 40 HSPU 30 Floor Press (155/105) 20 Push Jerk 10 Push Press

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14 Dec 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Lunge Double Under Back Rack Lunge (5 x 5) Double-Unders (5 x Max ) Max Double Unders in 40 seconds Metcon Metcon (Time) 5 Rounds for Time: 4 Box Jump (36/30) 3 Power Snatch (155/105) 2 Resisted Run 1 Min REST

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13 Dec 2017

Bombers Crossfit – CrossFit Metcon Skill GHD Sit Up: Spend 10-15 minutes working on the GHD Sit Up. Metcon (Time) For Time: 60 Sit Up 50 K2E 40 GHD Sit Up 30 Pull Up 20 Strict Pull Up 10 Bar Muscle Up

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12 Dec 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Deadlift T2B Deadlift (5 x 5) Toes-To-Bar (5 x 10-15) Metcon Metcon (Time) 10 – 1 Thruster (105/75) Burpee over the Bar

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11 Dec 2017

Bombers Crossfit – CrossFit Gymnastics Muscle Up Practice! False Grip, Ring Pull Up, Dips, Transitions Metcon Metcon (Time) For Time: 30 Ovh Sq (115/75) 15 Muscle Up 20 Ovh Sq 10 Muscle Up

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8 Dec 2017

Bombers Crossfit – CrossFit Weightlifting Hang Power Clean (6 x 2) Metcon Metcon (Time) 30 – 20 – 10 Jumping Pull Up Box Jump (24/20) Hang Power Clean (135/95)

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7 Dec 2017

Bombers Crossfit – CrossFit Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here

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6 Dec 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Press Box Jump Shoulder Press (5 x 3) Box Jumps (5 x 3) As High As Possible Metcon Metcon (AMRAP – Rounds and Reps) Death by… KB Snatch (70/53)1, 1R + 1L 2, 1R + 1L + 1R + 1L 3, 1R + 1L + 1R + […]

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5 Dec 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 15 Double DB/KB Thruster (50/35) 50 Double Under 3 Rope Climb

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4 Dec 2017

Bombers Crossfit – CrossFit Gymnastics 12 Minute EMOM Pull Up Push Up Sit Up Pull-ups (4 x 10-15) Push-ups (4 x 20-25) Sit-ups (4 x 25-30) Metcon Metcon (Time) For Time: 30 Bear Complex (155/105)

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