27 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) As a Team of 4 4 Rounds for Time: 50 Wall Ball 200M Indian Run 20 Tire Flip 200M Indian Run 50 Burpee 200M Indian Run

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26 Oct 2018

Bombers Crossfit – CrossFit Weightlifting Weighted Pull-ups (1, 1, 1, 1, 1) Metcon Metcon (Time) 3 Rounds For Time: 15 DB Snatch R (50/35) 12 Pull Up 15 DB Snatch L 12 Pull Up

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25 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 21 Sit Up 15 Box Jump (30/24) 9 Deadlift (315/205)

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23 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 5 Min AMRAP: Burpee5 Min Rest Metcon (Time) For Time: Your Burpee Score above Weightlifting Back Squat (6 x 3)

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22 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds For Time: 10 Power Snatch (75/55) 60 Skiier Jump 30 Second REST Rx+ = Double Under Skiier JumpSkiier Jump, over and back = 1

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20 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a Partner 5 Pull Up 10 Push Up 15 Squat 200M RunPartner A will complete Push Ups, Pull Ups & Squats while Partner B completes the Run. When both Partners are finished that is 1 Round. They will then switch […]

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19 Oct 2018

Bombers Crossfit – CrossFit Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups10 Min Time Cap, then 5 Min REST prior to the clean. Weightlifting Clean (1, 1, 1, 1, 1) 10 Mins to find a heavy 1RM Clean

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18 Oct 2018

Bombers Crossfit – CrossFit Gymnastics Spend 15 Minutes working on MUSCLE UPS 1: False Grip – Holds – Swing – Pull Up 2: Pull to Sternum 3: Transition 4: Dip 5: Spotted Muscle Up Metcon Metcon (Time) For Time: 9 Muscle Up 21 Box Jump (30/24) 6 Muscle Up 15 Box Jump 3 Muscle Up […]

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17 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 30 Deadlift 135/95 200m Run 25 Back Squat 135/95 200m Run 20 Hang Power Clean 135/95 200m Run 15 Front Squat 135/95 200m Run 10 Power Snatch 135/95 200m Run 5 Overhead Squat 135/95

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