10 May 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM Odd Min: 4 Strict chest to ring pullups Even Min: 1 Strict MU / 3 Strict Ring DipFocus is on quality reps and controlled movement Scaling options: Pullups – use kneeling on the ground or feet on a box with rings or a bar […]

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5 May 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Reps) 8 Min AMRAP 600M Carry Max Power Clean (185/125) Metcon (AMRAP – Reps) 6 Min AMRAP Tire Flip Wall Ball Metcon (AMRAP – Reps) 4 Min AMRAP Burpee

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4 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 50 Plate G2OH (45/25) Run 1 Mile carrying the plate 50 Burpees onto the plate *no dropping or rolling the bumper plate **both feet fully on the plate standing tall for each rep of the burpee ***30 min cap

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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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23 May 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) 4 Rounds for time: 25 Toes to bar 5 Snatch (185/125)

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16 May 2018

Bombers Crossfit – CrossFit Weightlifting Power Snatch (5 x 2) Metcon 2018 AGOQ 4 (AMRAP – Rounds and Reps) 5 Minute AMRAP: 9 HSPU 6 Burpee 3 Snatch (165/115)

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18 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1 Mile Run 30 Thruster (135/95) 1 Mile Run

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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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