2 Feb 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

Read More

1 Feb 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Front Squat 2: Bar Hang Front Squat (5 x 3) Metcon Metcon (Time) 21 – 18 – 15 – 12 – 9 SDHP (75/55) Push Press

Read More

31 Jan 2018

Bombers Crossfit – CrossFit Mission Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here

Read More

30 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Bottoms Up KB Press (6 x 5) Both Arms together = 1 Rep Metcon Metcon (AMRAP – Rounds and Reps) Death By… Shuttle Run

Read More

29 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Deadlift 2: Resisted Run Deadlift (5 x 10) Metcon Metcon (Time) 21 – 15 – 9 DB/KB Thruster (50/35) C2B Pull Up

Read More

26 Jan 2018

Bombers Crossfit – CrossFit Metcon Gymnastics BAR MUSCLE UP practice: Spend time practicing Bar Muscle Ups. Grip, Glide Kip, Box Transitions, Spotted Bar MU CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

Read More

22 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 12 Min E2MOM: 1: Back Squat 2: Strict T2B Every 2 Minutes on the Minute: You have 2 Minutes to complete each movement Back Squat (3 x 10) Toes-To-Bar (3 x 5) Using 1 or 2 spotters as needed to move through a STRICT range of motion Metcon Metcon (Time) […]

Read More

19 Jan 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time […]

Read More

17 Jan 2018

Bombers Crossfit – CrossFit Mission White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here500M Row NOT a Run

Read More