Yearly Archives of : 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1,1,1,1,1) Snatch Balance (4×3) Metcon (No Measure) GHD situp 3×20 Superset ME 250m row

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: OVH Lunge Even: Press Overhead Lunge (5 x 5) Shoulder Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Push Up Even: Sit Up Plyo Pushup (5 x 10-15) Start in plank complete pushup and jump hands up onto raised […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) With a Partner For Time: 1 Mile Run 30 Rope Climb 2K Row 60 Pull Up

Bombers Crossfit – CrossFit Mission Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Deadlift Even: Sit Up Deadlift (5 x 5) Sit-ups (5 x 20-30) Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP 2, […]

Bombers Crossfit – CrossFit Mission Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: OVH SQ Even: Pull Up Overhead Squat (5 x 2) Weighted Pull-ups (5 x 10) Metcon Metcon (Time) 3 Rounds for […]

Bombers Crossfit – CrossFit Metcon (Time) For Time: 5 Rounds of Rowling (500/400m) **** Penalty for missing target…… more to come