13 Mar 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (3 RM) Spend 15 minutes to work up to a new 3 Rep Max. Take no more than 3 heavy attempts. Metcon Metcon (AMRAP – Reps) Tabata Russian Twist (20/14) Sit Up Flutter Kick Plank Hold8 Rounds of each movement before switching. Russian twist – over and back = […]

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12 Mar 2018

Bombers Crossfit – CrossFit Metcon Dirty Thirty (Time) For Time: 30 Double Under 30 Box Jump (30/24) 30 C2B Pull Up 30 KB Swing (70/53) 30 Front Squat (135/95) 30 T2B 30 Push Press/Jerk (135/95) 30 Deadlift (135/95) 30 Wall Ball (20/14) 30 BurpeeSome Scaling options Double unders – Attempts or penguin jumps C2B Pullup […]

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10 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min AMRAP as a team 100 Deadlift (135/95) 400m run as a team 100 wall balls (20/14) 400m run as a team 100 situps *score it total reps of deadlift wall balls and sit-ups **runs are not scored

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9 Mar 2018

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

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2 Mar 2018

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every […]

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20 Feb 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Back Squat 2: 10/8 Cal Row Back Squat (5 x 3) Metcon Metcon (AMRAP – Reps) Death By… Bear Complex (135/95)

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19 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Metcon (Weight) 5 Rounds 5 Hollow Rocks 5 Arch 5 Push Jerk 1 Min Rest Metcon Metcon (Time) 3 Rounds For Time 6 Bar Muscle Up 18 Single Arm KB/DB Ovh Squat (50/35)

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17 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP as a Team of 4 2 Rope climb 14 MB Clean 200M RowTeams can work at the same time, members will switch once complete with the required reps on each movement (ie 2 rope climb, 14 MB clean or 200M row)

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16 Feb 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

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15 Feb 2018

Bombers Crossfit – CrossFit Gymnastics Muscle Up Skills and Drills. Spend approximately 15 min working on Ring or Bar Muscle Up. Strict, Swings, Kips, Spotted. Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 4 Ring Muscle Up 40 Double Under

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