WOD

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for time 1000m Row 50 Box Jumps (30/24) Warm-up (No Measure) 15 Min Kipping Pullups Practice and progression skills to practice *tight body position *full hand grip (modified false grip) *kipping pull-up progression (shoulder initiated swing/timing of kip and pull/ push away at the top) *chest […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 20 Snatch (185/125) Time Cap 10mins

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds for time: 10 Back Squat (135/95) 100m Sprint :30 second rest

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100M Walking Lunge 100 Push Up 100 MB Clean (20/14) 100 Pull Up 100M Walking Lunge

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP: 10 Burpee 10 Pistol 10 DB/KB Snatch (50/35) 10 T2B 10 KB/DB Push Press2 Min REST Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP: 10 Burpee 10 Pistol 10 DB/KB Snatch (50/35) 10 T2B 10 KB/DB Push Press Weightlifting 10 […]

Bombers Crossfit – CrossFit Weightlifting Hang Power Snatch (5 x 3) Metcon Metcon (Time) 3 Rounds for Time: 12 Hang Power Snatch (115/75) 10 Box Jump (30/24) 8 Ovh Squat

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Floor Press 2: 30 Sec Hollow Rock Floor Press (5 x 5) Metcon Metcon (Time) 21 – 15 – 9 HR Push Up C2B Pull Up *200M Run after each round

Bombers Crossfit – CrossFit Mission Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Rounds and Reps) Team of 4 25 Min AMRAP: 800M Row 50 DB/KB Box Step Over 50 Wall Ball Rest1 Person on each station. Rotate when the finished.