2 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata High Knee (Jump Rope) DB/KB Push Jerk (50/35) Bell Jump (Jump Rope) DB/KB Deadlift Lateral/Forward Shuffle (Jump Rope) Rx+ Jump Rope moves as a Double UnderSingle DB/KB, switch hands as needed. Switch movements each round, 20 sec High Knee, 10 sec rest, 20 sec Push […]

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1 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 5 HR Push Up 10 Box Jump (24/20) 15 MB Clean (20/14)

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31 Jul 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Push Press 2: 30 sec Hollow Rock Push Press (5 x 3) Metcon Metcon (AMRAP – Reps) 8 Min AMRAP: 3, 6, 9, 12… Push Press (95/65) Skier (Jump Rope)

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30 Jul 2018

Bombers Crossfit – CrossFit Metcon 250M Repeat (4 Rounds for time) 4 x 250M Row 2 Min REST Metcon (2 Rounds for time) 2 x 500M Row 3 Min Rest 1000m Row (Time) Max Effort 1000m Row

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27 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 7 Rounds for Time: 50ft OVH Walking Lunge (45/25) 200M Run 50ft Handstand Walk

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26 Jul 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (5 x 3) Metcon Metcon (Time) 21 – 15 – 9 Deadlift HSPUThis must be UNBROKEN, with a 7 min Time Cap.

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25 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 30 Back Squat (155/105) 1 Mile Run 20 Back Squat 800M Run 10 Back Squat 400M Run

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23 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min EMOM 1: 15 Wall Ball (20/14) 2: 10 T2B

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14 Jul 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) Teams of 2 for time: 100 Wallballs 100 Toes to bar 100 Calories rowing 100 Box Step overs (53/35 each hand) 100 ft lunge right arm overhead (53/35) each person 100 ft lunge left arm overhead (53/35) each person *break up the reps anyway you choose

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