16 Jan 2018

Bombers Crossfit – CrossFit Weightlifting CL DL + CL Pull + Clean and Jerk (10 x 1) 10 Minute EMOM. Attempt to increase weight each set. Metcon Metcon (Time) For Time: 21 Clean & Jerk (135/95) 15 Clean & Jerk (155/105) 9 Clean & Jerk (185/125) 3 Clean & Jerk (205/135)

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15 Jan 2018

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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12 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Metcon (AMRAP – Reps) Alternating TABATA of: Push Up Pull Up Metcon CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 […]

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11 Jan 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Front Squat Plank Hold – 40 sec Front Squat (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 20 Cal Row 10 TGU (53/35)

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10 Jan 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 1 Arm KB Swing (44/35) Goblet Squat Double UnderKB Swing: Alternating arms each swing. Russian Swing.

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9 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Push Press Broad Jump Push Press (5 x 3) Broad Jump (5 x 3) 3 Max Distance attempts each round Metcon Metcon (3 Rounds for reps) 3 Rounds of: 5 Min AMRAP 10 Push Press (115/75) 20 Sit Up1 Minute REST between AMRAPs

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8 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Handstand Work: Holds, Strict, Kipping, Walks Metcon (Time) 3 Rounds For Time: 15 Deadlift (275/185) 15 Deficit HSPU (4″/2″) 500M Row Metcon

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5 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Power Snatch (5 x 2) 10 Minute clock, 2 Power Snatch every 2 Minutes. Attempt to increase weight each set. Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target […]

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4 Jan 2018

Bombers Crossfit – CrossFit Skill Rope Climb Skills: Practice J-Hook, S-Hook, Legless, L-Sit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 Sit Up 10 Push Up 2 Rope Climb

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3 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Power Clean (5 x 2) 10 Minute Clock, 2 Power Cleans every 2 Minutes. Attempt to increase weight every set. Metcon Metcon (Time) 10 Rounds For Time: 6 Power Clean (135/95) 12 Lateral Jump

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