30 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 1 Strict Chest to ring pullup 2 Strict MU 1 Strict Ring DipScale to a kneeling position on the ground or to a box *Goal should be quality controlled reps ** Each individual set should be an unbroken set Metcon Metcon (Time) For Time: […]

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26 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Front Squat (1×5) 12 mins to build to a heavy set of 5reps Metcon Metcon (Time) For Time: 20 Lateral Burpee 15 Bear Complex (135/95) 20 Lateral Burpee

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25 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 2 Strict chest to ring pullups 1 Strict MU 2 Strict Ring DipsScaled to kneeling on the ground version or from a box *Focus of this is controlled quality movement **Must complete each individual set without coming off the rings Metcon Metcon (Time) For […]

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24 Apr 18

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Push Jerk Technique warmup progression: 5-10 reps at each progression -Jump and land arms at -sides (stick the landing) -Jump and land arms at shoulders (stick the landing) -Jump and land extend the arms after the hips open -PVC pipe push jerk -Empty barbell push jerk Warmup […]

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8 May 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: Odd: 3 x Power Clean Even: 30 sec Hollow Rock Power Clean (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 2, 4, 6, 8… Power Clean (135/95) 5 x Double Under

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15 May 2018

Bombers Crossfit – CrossFit Metcon 2018 AGOQ 3 (AMRAP – Rounds and Reps) 20 Minute AMRAP: 50 Wall Ball (20/14) 100 Double Under 50 ft Handstand Walk 100 Double Under 50 Cal Row 100 Double Under 50 ft Handstand Walk 100 Double Under

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7 May 2018

Bombers Crossfit – CrossFit Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

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17 May 2018

Bombers Crossfit – CrossFit Metcon 2018 AGOQ 2 (Time) 4 Rounds For Time: 25 C2B Pull Up 5 Cleans (245/170)

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14 May 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 1 Clean Complex Even: Rest Clean Complex 1 (5 x 1) Deadlift Squat Clean Front Squat Jerk Metcon Metcon (Time) 3 Rounds For Time: 2 Squat Clean (205/135) 400M Run 2 Jerk

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2 May 18

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) 15 Mins working on skills and drills for Double Under / Triple unders and improving jump rope efficiency Metcon Metcon (Time) 21-18-15-12-9-6-3 Triple Unders Calories rowing

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