Archive by Author : Andy

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for Time: 400M Run 10 Shoulder to Overhead (185/125) Gymnastics Spend 15 Minutes working on Handstand Walking. 1. Pike on a […]

Bombers Crossfit – CrossFit Weightlifting Overhead Lunge (3 x 10) R + L = 2 Metcon Metcon (Time) For Time: 40 HSPU 100 Wall Ball (20/14) *Each time your break […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time as a Tabata: 50 Double Under 50 Burpee 50 Double Under 50 Box Jump (24/20) 50 Double Under 50 Thruster (45/35) […]

Bombers Crossfit – CrossFit Mission Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest […]

Bombers Crossfit – CrossFit Mission Metcon (Time) For Time with a Partner: 100 Wall Ball 100 Box Step Over* 100 Cal Row *2x DB/KB EMOM 4 Burpee

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (5 x 5) Jerk Drop Under (3 x 5) No dip drive jerk (speed under the bar) Gymnastics 10 Min […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 5 KB/DB Snatch Right (70/53) 5 KB/DB Snatch Left 200 M Run Gymnastics Spend 15 Minutes on Freestanding Hand […]

Bombers Crossfit – CrossFit Metcon Nasty Girls V2 (Time) 3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#

Bombers Crossfit – CrossFit Weightlifting Floor Press (6 x 2) Metcon Metcon (AMRAP – Reps) 8 Min AMRAP: 2, 4, 6, 8… Floor Press (135/95) Burpee over the Bar