29 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 9 – 15 – 21 – 15 – 9 HSPU Single Arm Russian KB Swing (53/35) Pull Up

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28 Oct 2019

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 RM) Take 10 minutes to establish today’s 3 RM Metcon Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP: 7 Back Squat (65% of today’s 3RM) 21 Lateral JumpsLateral Jump, each jump is 1 rep. Over + Back = 2

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CrossFit Games OPEN 20.3

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand […]

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24 Oct 19

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Pullup Skill Day: Half Tabata (4rds) Hollow Hold Half Tabata – Arch Hold 5×10 in and out swing (focus on really tight body position, long and staight) 10×1 – 2 Kip Swings + 1 Kip (transfer momentum into vertical drive with long straight arms) 7×3 – […]

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23 Oct 2019

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 2 Squat Snatch 2: 30 Sec L-Sit Squat Snatch (2 – 2 – 2 – 2 – 2) Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP: 3 Squat Snatch (75/55) 6 Burpee over the Bar2 Min REST Metcon Metcon (AMRAP – Rounds and Reps) 5 […]

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22 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 15/12 Cal Bike 1 Rope Climb 2 Squat Clean (185/125)

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21 Oct 2019

Bombers Crossfit – CrossFit Weightlifting Shoulder Press (1 – 1 – 1 – 1 – 1) Push Press (3 – 3 – 3 – 3 – 3) Push Jerk (5 – 5 – 5 – 5 – 5)

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16 Oct 2019

Bombers Crossfit – CrossFit Mission Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers […]

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