Monthly Archives of : March, 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Front Squat (135/95) 17 Toes to bar 21 Cal Row

Bombers Crossfit – CrossFit Weightlifting Deadlift (5×5) Must be touch and go reps Start a new set every 2:00 after each set go right to the pullup bar for the […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Burgener Warmup w/PVC (3 reps at each movement for 2rds) Dip Drive Shrug Dip Drive Shrug High Pull Muscle Snatch Overhead Squat […]

Bombers Crossfit – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds 0-2mins 30 pullups 2-4mins 35 situps 4-6mins 100ft HS walk *Rx plus – Chest to bar pullups *Scaled […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time:

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) General Warmup: 3 rounds 50 single unders 10 Jumping Squats 10 Pushups keep the same moderate level of intensity getting the body […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Burgener warmup 2 rounds with PVC pipe snatch grip 3 Dip drive shrug 3 dip drive shrug high pull 3 muscle snatch […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1K Row 10 Wall Ball (20/15) 10 KB Swing (53/35) 800M Row 20 Wall Ball 20 KB Swing 600M Row 30 […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1: Shoulder Press 2: Double Under practice for 30-45 seconds Shoulder Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) […]