19 Sep 2018

Bombers Crossfit – CrossFit Weightlifting Squat Snatch (6 x 2) Metcon Metcon (Time) 5 Rounds For Time: 15 KB Swing (70/53) 15 Burpee

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17 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Min AMRAP of: 5 Back Squat (Bodyweight) Max Burpee 3 MIN REST ———- 3 Min AMRAP of: 5 Back Squat Max Box Jump over (24/20) 3 MIN REST ———– 3 Min AMRAP of 5 Back Squat Max Broad Jump (6/4) 3 MIN REST ———— 3 […]

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15 Sep 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Rounds and Reps) Team of 4 100 Wall Ball 100* Push Up 100* Sit Up 100 Box Jump Over *Synchronized

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15 Sep 2018 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (5 x 1) Jerk Drop Under (3 x 3) No dip drive jerk (speed under the bar) Gymnastics 10 Min EMOM 5 Ring Swing 3 Pull to Sternum 1 Muscle Up

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14 Sep 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 25ft Handstand Walk 2: Back Squat Back Squat (5 x 2) Dueling Thrusters (AMRAP – Reps) 7 Min AMRAP with a Partner: 1, 2, 3, 4,… Thruster (95/65) Partner A – Odd (1, 3, 5,…) Partner B – Even (2, 4, 6,…) Metcon

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13 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) As a Tabata for Time: 30 Back Squat (185/125) 40 HR Push Up 50 Lateral Jump over the Bar 60 DeadliftScore is total TIME. Work for 20 seconds, rest for 10 seconds until complete. Lateral Jump: Over and Back = 1

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12 Sep 2018

Bombers Crossfit – CrossFit Skill Spend 15 Minutes working the GHD Sit Up 1. Position and Leg Drive 2. Lower to horizontal with core engaged – spotted 3. Lower to horizontal, leg drive — sit up 4. Lower shoulders below hips for full ROM Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 21 […]

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11 Sep 2018

Bombers Crossfit – CrossFit Mission Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

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10 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 50 Double Under 5 Squat Snatch (135/95) 50 Double Under 4 Squat Snatch (155/105) 50 Double Under 3 Squat Snatch (185/125) 50 Double Under 2 Squat Snatch (205/135)

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