15 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 15 Push Jerk (95/65) 15 L-Pull Up

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14 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000M Row 21 – 15 – 9 GHD Sit Up Back Extension

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12 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 4 Shoot Through 5 KB Swing 6 Lateral Jumps Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 3 Muscle Up* 6 Box Jump*or 5 Strict Pull Up or 7 Jumping Pull Up Metcon (AMRAP – Rounds and Reps) 6 Min […]

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10 Oct 19

Bombers Crossfit – CrossFit Metcon (AMRAP – Reps) Muscle Up Skill Pracitice Day!!! Warmup: 3 Rds 20x 5 second Hollow Hold into Arch/Hollow Rest 1 Min Strength: 10 x 3 Ring Dip (Range of motion and control) (Feet assisted for scaling or box dips) 10 x 3 false grip ring pulls (seated, controlled descent) Skill: […]

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5 Oct 19

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400m run 21 Thrusters (75/55) 1 Rope Climb (15ft)

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2 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 21 Min EMOM: 1: 12 DB Split Snatch 2: 15/12 Cal Bike 3: 12 Wall Ball (25/20)

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1 Oct 2019

Bombers Crossfit – CrossFit Weightlifting Clean (1 RM) 10 Minutes to find today’s 1RM Metcon (Time) 6 Rounds for Time: 200M Run 5 Clean (75% of today’s 1RM) Metcon

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30 Sep 2019

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

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27 Sep 2019

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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