Monthly Archives of : March, 2017

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) Spend 15 Mins going over running drills and technique. Do 3x200m run practicing skills rest in between sets (these should not be […]

Bombers Crossfit – CrossFit Weightlifting Power Clean (5×3) Metcon Metcon (Time) For Time: 30 Thrusters 95/65 30 Burpees 20 Thrusters 115/75 20 Burpees 10 Thrusters 135/95 10 Burpees

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) Spend 15 Mins working on technique/ scaling options for Pistols. Find a scale that works and accomplish 3 sets of 10 (can […]

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 […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for time: 3 Rope climb 6 push jerk (185/125) 12 Deadlift (185/125) 24 Situps 48 Wallballs RX+ (225/155) and legless rope […]

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP: 20 Double Under 10 Overhead Squat (95/65) 10 Toes to bar

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean (5 x3) Rack Jerk (5 x 3) Clean Deadlift (5 x 3) Clean Grip and setup, pull to the power position and […]

Bombers Crossfit – CrossFit Metcon (Time) For Time: 3 Rounds of 10 Wall Ball 25Ft Lunge Walk 10 Jumping Pull Up 25Ft Lunge Walk 200M Run 3 Rounds of 20 […]

Bombers Crossfit – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap