Monthly Archives of : February, 2017

CrossFit   Gymnastics Spend 15 Minutes working on MUSCLE UPS. Use the time to work progressions on Rings and Bars. Metcon Metcon (Time) 10 Rounds for Time: 2 Muscle Up 10 Burpee 20 Lunge Steps

CrossFit   Metcon Metcon (AMRAP – Reps) 2 Rounds For Reps: 2 Minutes of KB Swing (53/35) 1 Minute Rest 2 Minutes of Rope Climb 1 Minute Rest 2 Minutes Goblet Squat 1 Minute Rest 2 Minutes of Box Jump 1 Minute Rest

CrossFit   Metcon Metcon (Time) 2 Rounds for Time: 21 – 15 – 9 Power Clean (135/95) Ring Dip

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 […]

CrossFit   Weightlifting Sumo Deadlift (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 12 SDHP (75/55) 9 Squat Clean 6 Push Press

CrossFit   Weightlifting Clean (6 x 3) Squat or Power, focus on a smooth pull, upright torso, and fast elbows under the bar Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Bombers Crossfit – Bombers Barbell Club Weightlifting Pwr Cl + Sq Cl + 2 Fr Sq + 2 Jerks (6×1) Type the details of the weightliftingFeel free to drop the bar between power clean and squat clean, but after the squat clean you must hold onto the bar for the front squats and the jerks […]

CrossFit   Weightlifting Thruster (10 x 2) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit   Metcon Metcon (Time) For Time: 50 Double Under 50 Deadlift (185/105) 50 Double Under 50 Squat Clean (135/95) 50 Double Under 50 Push Press (95/65) 50 Double Under