19 Oct 2018

Bombers Crossfit – CrossFit Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups10 Min Time Cap, then 5 Min REST prior to the clean. Weightlifting Clean (1, 1, 1, 1, 1) 10 Mins to find a heavy 1RM Clean

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18 Oct 2018

Bombers Crossfit – CrossFit Gymnastics Spend 15 Minutes working on MUSCLE UPS 1: False Grip – Holds – Swing – Pull Up 2: Pull to Sternum 3: Transition 4: Dip 5: Spotted Muscle Up Metcon Metcon (Time) For Time: 9 Muscle Up 21 Box Jump (30/24) 6 Muscle Up 15 Box Jump 3 Muscle Up […]

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17 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 30 Deadlift 135/95 200m Run 25 Back Squat 135/95 200m Run 20 Hang Power Clean 135/95 200m Run 15 Front Squat 135/95 200m Run 10 Power Snatch 135/95 200m Run 5 Overhead Squat 135/95

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16 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 15 Burpees 30/20 Calories Row

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15 Oct 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 3 Front Squat 2: 30 sec Pistol Practice Front Squat (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 30 Wall Ball (20/14) 60 Double Under

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13 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 Min w/ a partner 300 Double Under 200 Wall balls 100 Medball Situps EMOM 3 synchro burpees *One partner works at a time **Other partner rests

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12 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 Min Row/Bike (cal) 1 Min KB Swing (70/53) 1 Min Skiier JumpSkiier Jump, over and back = 1 rep Gymnastics Spend 15 Minutes working on HANDSTANDS and HANDSTAND WALKING 1: Tripod & Headstand 2: Handstand against the wall 3: Spotted […]

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10 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata: Push Press (75/55) Sit Up SDHP Push Up Metcon (AMRAP – Reps) Tabata: Push Press (75/55) Sit Up SDHP Push Up

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9 Oct 2018

Bombers Crossfit – CrossFit Weightlifting Hang Power Clean (5, 5, 5, 5, 5) Power Clean (3, 3, 3, 3, 3) Squat Clean (1, 1, 1, 1, 1)

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