Yearly Archives of : 2017

Bombers Crossfit – CrossFit Skill One legged Box Jump (Max Effort) Start and finish jump on one leg Score number of inches jumped Metcon Metcon (Time) 4 Rounds for time: […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds for Time: 100 Air Squat 80 Sit up 60 Push up 40 Pullup 20 Burpees

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (6 x 2) Power Snatch (3 x 5) Goblet Squat (3 x 12) Jumping Squat Box Jumps (3 x 5)

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 Deadlift (205/135) 3 Hang Power Clean (205/135) 1 Shoulder to Overhead (205/135)3 Minute REST Metcon […]

Bombers Crossfit – CrossFit Weightlifting Back Squat (5×5) Skill Warm-up (No Measure) 15 Min Ring Work Practice Skin the cat Ring Dip False Grip Pullup Muscle up External rotation position […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (6×2) Power Clean (3×5) Metcon (No Measure) Jerk Footwork 1×50 Back Extension 4×20

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD 5 Rounds for Max Calories A) Row Max Calories B) 15 Wall Ball / 12 Burpees / 9 Box […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1. 5 Front Rack Lunge 2. 10-15 Push Up Front Rack Lunge (5 x 5 (each leg)) Push-ups (5 x 10-15) Metcon […]

Bombers Crossfit – CrossFit Skill Jump Over (Max Height) Metcon Metcon (Time) For Time: 100 KB Swing (70/53) *EMOM 5 Burpee