11 Feb 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 10 HSPU

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6 Feb 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 50/40 Cal Bike 50 Push Press (95/65) 50 Sit Up 50 Back Ext 50/40 Cal Row

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5 Feb 2019

Bombers Crossfit – CrossFit Weightlifting Back Squat (20 RM) Metcon Metcon (Time) 7 Rounds for Time of: 10 Pull Up 20 Russian Twist (25/15)Russian Twist, over and back is 1 rep Metcon (Time) 7 Rounds for Time of: 10 Pull Up 20 Russian Twist (25/15)Russian Twist, over and back is 1 rep

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2 Feb 2019

Bombers Crossfit – CrossFit Mission Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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1 Feb 2019

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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31 Jan 2019

Bombers Crossfit – CrossFit Weightlifting Power Snatch (2 – 2 – 2 – 2 – 2) Metcon Metcon (Time) For Time: 10 Snatches (135/95) 25 Cal Bike 8 Snatch 20 Cal Bike 6 Snatch 15 Cal Bike 4 Snatch 10 Cal Bike 2 Snatch 5 Cal Bike

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30 Jan 2019

Bombers Crossfit – CrossFit Gymnastics Handstand Practice: Spend 15 minutes practicing Static or Dynamic Handstands 1) Static Holds — Tripod, Headstand, Handstand (freestanding or against the wall. 2) Dynamic — Shoulder Taps, Walk Around a Box, Spotted Handstand Walk Metcon Metcon (Time) 5 Rounds for Time: 20 Box Jump (24/20) 10 T2B 5 Deficit HSPU […]

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29 Jan 2019

Bombers Crossfit – CrossFit Weightlifting Sumo Deadlift (3RM) After warming up, take no more than 3 heavy attempts at a new 3 Rep Max Metcon Metcon (Time) 10 Rounds for Time: 10 Sumo Deadlift (135/95) 15 Sit Up

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28 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 42 Wall Ball (20/14) 21 Back Squat (205/135) 30 Wall Ball 15 Front Squat 18 Wall Ball 9 Ovh Squat

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26 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 -5 KB Swing (53/35) Sit Up Double Under

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