12 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5×1) Front Squat (5×1) Back Squat (5×1) Goal of this is to increase weight across all 15 sets of this workout no more than 2 minutes between sets

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11 Apr 18

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3-5 mins General warmup getting core temperature up 5 mins of pose running practice drills 3 rounds of 5 box jumps building up to your working height :30 pose running w/ hands leaning against the wall Metcon Metcon (Time) 4 Rounds for time: 15 Box Jump (36/30) […]

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10 Apr 2018

Bombers Crossfit – CrossFit Skill Pull-ups (3×10-15) 10-15 mins working skills and drills for pullups. focusing on proper technique and improving movement mechanics 3 sets of 10-15 to work that technique in practice Metcon Metcon (Time) 3 Rounds for time: 50 pushups 25 pull-ups RX+ – Strict pullups 15Min Timecap

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9 Apr 18

Bombers Crossfit – CrossFit Warm-up (No Measure) 3-5 mins general warmup then 2 rounds not for time: 10 Wall Facing Squats (weight in heels and chest staying tall) 10 pushups (strict controlled full range of motion) 2 rounds not for time: 5 Medball Front Squats 5 Medball Push Press 5 Wallball Warm-up Metcon Metcon (Time) […]

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6 Apr 2018

Bombers Crossfit – CrossFit Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise […]

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5 Apr 2018

Bombers Crossfit – CrossFit Skill GHD Situps (3×10-15) Spend 10-15 mins working technique and practice on GHD/ options for progressing work three sets as practice at the appropriate scale Metcon Metcon (Time) 3 rounds for time: 50 Situps 25 HSPU RX+ – GHD Situps and Strict HSPU * (need both to count RX+)Scaling options for […]

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4 Apr 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 rounds building to the working weights and heights 5/5/5 light medium heavy Front Squat 5/5/5 low medium tall box jump :20 Sec rowing sprint each rd Metcon Metcon (5 Rounds for reps) 5 x 3min rounds 10 Front Squat (185/125) 10 Box Jump (36/30) Max Calories […]

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3 April 2018

Bombers Crossfit – CrossFit Metcon Shoulder Press (5×1) Push Press (5×1) Push Jerk (5×1) Goal is to increase weight across all 15 sets of this workout take no more than 2 minutes between sets

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2 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Back Squat (4×3) Keep same weight across all 4 sets 80-85% 1rm Metcon Metcon (Time) For Time: 15min timecap 10-1 Kb Swing (70/53) 1-10 Goblet Squat (70/53) *waiter walk down and back between each round *** choose a weight you can do each of these sets unbroken *** Need to […]

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31 Mar 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Team of 4 800m Run Tire Flips 50yds

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