3 May 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 pull-ups 10 Thrusters Men: 95 lb. Women: 65 […]

Read More

23 Apr 18

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) 15 Min Skill work on HS walk and any inverted skills Progression: Practice each skill before moving on in the skill work […]

Read More

12 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5×1) Front Squat (5×1) Back Squat (5×1) Goal of this is to increase weight across all 15 sets of this workout no more […]

Read More

11 Apr 18

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3-5 mins General warmup getting core temperature up 5 mins of pose running practice drills 3 rounds of 5 box jumps building […]

Read More

10 Apr 2018

Bombers Crossfit – CrossFit Skill Pull-ups (3×10-15) 10-15 mins working skills and drills for pullups. focusing on proper technique and improving movement mechanics 3 sets of 10-15 to work that […]

Read More

9 Apr 18

Bombers Crossfit – CrossFit Warm-up (No Measure) 3-5 mins general warmup then 2 rounds not for time: 10 Wall Facing Squats (weight in heels and chest staying tall) 10 pushups […]

Read More

6 Apr 2018

Bombers Crossfit – CrossFit Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 […]

Read More

5 Apr 2018

Bombers Crossfit – CrossFit Skill GHD Situps (3×10-15) Spend 10-15 mins working technique and practice on GHD/ options for progressing work three sets as practice at the appropriate scale Metcon […]

Read More

4 Apr 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 rounds building to the working weights and heights 5/5/5 light medium heavy Front Squat 5/5/5 low medium tall box jump :20 […]

Read More

3 April 2018

Bombers Crossfit – CrossFit Metcon Shoulder Press (5×1) Push Press (5×1) Push Jerk (5×1) Goal is to increase weight across all 15 sets of this workout take no more than […]

Read More