2 Sep 2019

Bombers Crossfit – CrossFit Mission Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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30 Aug 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP of: 3, 6, 9, 12… Thruster (45/35) Kip Swing (In & Out)3 Min REST Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP of: 3, 6, 9, 12… Thruster (65/45) Pull Up3 Min REST Metcon (AMRAP – Rounds and Reps) 5 […]

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29 Aug 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 18 – 15 – 12 Deadlift (225/135) *Run 400M after each round

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27 Aug 2019

Bombers Crossfit – CrossFit Gymnastics Muscle Up Skill Work: Spend 15 minutes working through the Ring MU Skill Metcon Metcon (Time) 5 Rounds For Time: 10 KB Clean & Jerk (53/35)* 3 Ring Muscle Up*5 Reps Rt + 5 Reps L

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26 Aug 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 800M Ruck (20/14) *Each Round add 5/2.5Bring a Ruck/Back Pack

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23 Aug 2019

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Metcon (Time) 20 Min EMOM Odd: 15 Wall Ball (20/14) Even: 15 Push Up

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22 Aug 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 8 Rounds For Time: 200M Run 9 Hang Squat Snatch (95/65)

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21 Aug 2019

Bombers Crossfit – CrossFit Weightlifting Clean (1RM) 10 Minutes to find today’s 1RM Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP of: 1, 3, 5, 7… Power Clean 2, 4, 6, 8… Bar Facing BurpeeRX weight = 50% of your 1RM for today

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