6 Oct 2017

Bombers Crossfit – CrossFit Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

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5 Oct 2017

Bombers Crossfit – CrossFit Gymnastics 10 Minute EMOM: 1. 30 – 60 Double or Triple Unders 2. 3 x Box Jumps (36″+) Box Jumps (Height) Metcon Metcon (Time) 5 Rounds for Time: 500M Row 15 HSPU

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4 Oct 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100 Jumping Pull Up 80 Sit Up 60 Deadlift (135/95) 40 HR Push Up 20 Power Clean 10 Push Press

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BBC 4 Oct 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Deficit Deadlift + Snatch (6 x 2) Type the details of the weightlifting Turkish Get Up (5 x 3) 3 Reps each arm Straight Leg Lifts (TABATA) Feet together, and feet apart

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3 Oct 2017

Bombers Crossfit – CrossFit Weightlifting Deficit Deadlift (5RM) 4″ Deficit — Stand on a 45# Plate Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 50 Double Under 25 KB Swing (35/26) 12 Burpee

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2 Oct 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1. Overhead Squat 2. Pull Up Overhead Squat (5 x 3) Pull-ups (5 x 10-15) Metcon Metcon (Time) 21 – 15 – 9 Goblet Squat (53/35) Ring Dip

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29 Sep 2017

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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28 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Power Snatch (6 x 2) Metcon Metcon (AMRAP – Reps) 3 Rounds of: 4 Min AMRAP 500M Row 15 Burpee Max DB Snatch (50/35)4 Min REST after each AMRAP

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27 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Shoulder Press (3 x 10) Metcon Metcon (Time) 5 Rounds for Time: 30 Squat 15 Deadlift (225/145)

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BBC 27 Sep 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Deficit Deadlift + Snatch (6 x 2) Type the details of the weightlifting Turkish Get Up (5 x 3) 3 Reps each arm Straight Leg Lifts (TABATA) Feet together, and feet apart

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