WOD

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Burgener warmup 2 rounds with PVC pipe snatch grip 3 Dip drive shrug 3 dip drive shrug high pull 3 muscle snatch 3 overhead squat 3 hang snatch 3 full snatch THEN 2 more rounds with the empty barbell BIG focus on this warmup is timing of […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1K Row 10 Wall Ball (20/15) 10 KB Swing (53/35) 800M Row 20 Wall Ball 20 KB Swing 600M Row 30 Wall Ball 30 KB Swing 400M Row 40 Wall Ball 40 KB Swing 200M Row 50 Wall Ball 50 KB Swing

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1: Shoulder Press 2: Double Under practice for 30-45 seconds Shoulder Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 7 Pull Up 9 Push Up 11 Squat

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP with a partner: 1k row 50 wallballs 40 situps 30 pullups 100 Double unders

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 rounds warming up 250m row 20 db 1arm push press (10R + 10L) 15 banded good morning Specific warmup: 10-5-4-3-2-1 Deadlift (building load on each set making sure you are comfortable with what weights you will use in the workout) *2 HSPU at the end of […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10/10/10 Squat Therapy (wall facing squat) start 1-2ft away from the wall keep arms straight, above your head, and about shoulder width apart trying to get full range of motion adjust feet as needed 30/30/30 seconds of hands against the wall leaning pose style running […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Completed as a goup with empty barbell 5 back racked elbow rotations – (front rack mobility drill) 5 good mornings 5 back squats 5 back rack presses 5 front squats 5 RDL (straight leg deadlifts) Set the bar down and shake it out for a second 2 […]

Bombers Crossfit – CrossFit Weightlifting Deadlift (3 RM) Spend 15 minutes to work up to a new 3 Rep Max. Take no more than 3 heavy attempts. Metcon Metcon (AMRAP – Reps) Tabata Russian Twist (20/14) Sit Up Flutter Kick Plank Hold8 Rounds of each movement before switching. Russian twist – over and back = […]

Bombers Crossfit – CrossFit Metcon Dirty Thirty (Time) For Time: 30 Double Under 30 Box Jump (30/24) 30 C2B Pull Up 30 KB Swing (70/53) 30 Front Squat (135/95) 30 T2B 30 Push Press/Jerk (135/95) 30 Deadlift (135/95) 30 Wall Ball (20/14) 30 BurpeeSome Scaling options Double unders – Attempts or penguin jumps C2B Pullup […]