14 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Snatch (6 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP with a Parter: 50′ Partner Carry 20 Burpee 30 Pistol1 partner works at a time, break up reps any way you choose.

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13 Feb 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Push Press 2: Strict Pull Up Push Press (5 x 3) Strict Pull-Up (5 x X) Each minute try to hit a consistent number. If needed use 1 or 2 Spotters to achieve between 3-5 quality reps. Metcon Metcon (Time) 6 Rounds for Time: 40 Double […]

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12 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Turkish Get Up (6 x 2) 1 Each Arm. R + L = 2 Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Russian KB Swing (53/35) 20 Wall Ball (20/14)

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10 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 6 Min AMRAPs of: 2, 4, 6, 8, … DB Snatch Ovh Lunge Wall Ball Russian Twist Pull Up Push Up

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9 Feb 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

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8 Feb 2018

Bombers Crossfit – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Gymnastics SKILLS PRACTICE: Pick a skill, Handstands, Pull Up, Dip, Muscle Up. Spend time practicing and feeling out better positions and range of motion. Use Spotters and Assists to get into better positions Statically and Dynamically.

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7 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000M Row 5 Wall Walk 800M Row 4 Wall Walk 600M Row 3 Wall Walk 400M Row 2 Wall Walk 200M Row 1 Wall Walk

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6 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (6 x 2) Warm Up to a Heavy set of 2, then 6 SETS of 2 REPS at the SAME WEIGHT Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 50′ Burpee Broad Jump 10 Ring Row

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5 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100 Plate G2O (45/25) 100 OVH Lunge Steps 100 Russian Twist

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Max Out Saturday

Bombers Crossfit – Bombers Barbell Club Snatch Deadlift – 20 mins for a heavy single Jerk – 20 mins for a heavy single from rack Tabata seated leg raise feet together seated leg raise feet apart

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