26 Jan 2018

Bombers Crossfit – CrossFit Metcon Gymnastics BAR MUSCLE UP practice: Spend time practicing Bar Muscle Ups. Grip, Glide Kip, Box Transitions, Spotted Bar MU CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

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22 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 12 Min E2MOM: 1: Back Squat 2: Strict T2B Every 2 Minutes on the Minute: You have 2 Minutes to complete each movement Back Squat (3 x 10) Toes-To-Bar (3 x 5) Using 1 or 2 spotters as needed to move through a STRICT range of motion Metcon Metcon (Time) […]

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19 Jan 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time […]

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17 Jan 2018

Bombers Crossfit – CrossFit Mission White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here500M Row NOT a Run

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16 Jan 2018

Bombers Crossfit – CrossFit Weightlifting CL DL + CL Pull + Clean and Jerk (10 x 1) 10 Minute EMOM. Attempt to increase weight each set. Metcon Metcon (Time) For Time: 21 Clean & Jerk (135/95) 15 Clean & Jerk (155/105) 9 Clean & Jerk (185/125) 3 Clean & Jerk (205/135)

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15 Jan 2018

Bombers Crossfit – CrossFit Mission Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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12 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Metcon (AMRAP – Reps) Alternating TABATA of: Push Up Pull Up Metcon CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 […]

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11 Jan 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Front Squat Plank Hold – 40 sec Front Squat (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 20 Cal Row 10 TGU (53/35)

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10 Jan 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 1 Arm KB Swing (44/35) Goblet Squat Double UnderKB Swing: Alternating arms each swing. Russian Swing.

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