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 Clean (6×3 4 sec pause in the catch) Split Jerk (6×3 4 sec pause in the catch) Skill Warm-up (No Measure) super set 3 x […]

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 Push Press 800M Run 30 Push Press 400M Run

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 – Bombers Barbell Club Snatch (1 RM)

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 it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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 – Bombers Barbell Club Weightlifting Clean and Jerk (1 RM) GHD Situps (3 x 20)