Monthly Archives of : May, 2017

Bombers Crossfit – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Deadlift (6×3 tempo up and down) Clean Grip and setup, pull to the power position and return back down to the ground […]

Bombers Crossfit – CrossFit Weightlifting Back Squat (5 x 2) Attempt to increase weight each set Metcon Metcon (Time) For Time: 400M Run 30 Push Press (95/65) 800M Run 15 […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 18 Minute AMRAP 55 Power Snatch (75/55) 55 Wall Ball (20/15) 55 Sit Up 55 HSPU

Bombers Crossfit – CrossFit Mission Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear […]

Bombers Crossfit – Bombers Barbell Club Snatch (1 RM)

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds For Time: 200M Run 2 Rope Climb 12 Burpee

Bombers Crossfit – CrossFit Weightlifting Weighted Step-ups (3 x 10) Metcon Metcon (Time) 3 Rounds For Time: 15 Power Snatch (95/65) 12 Strict Pull Up 2 Resisted Run

Bombers Crossfit – CrossFit Weightlifting Deadlift (5 RM) Take no more than 3 heavy attempts at a new 5 REP MAX Metcon Metcon (Time) For Time: 100 KB Snatch (70/53) […]