Yearly Archives of : 2017

Bombers Crossfit – CrossFit Weightlifting Overhead Lunge (4 x 8) Each Step is 1 Rep. R + L = 2 Metcon Metcon (Time) 4 Rounds for Time: 400M Run 15 […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 50 Wall Ball (20/15) 200M Run 40 Wall Ball 400M Run 30 Wall Ball 600M Run 20 Wall Ball 800M Run […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Power Snatch (6 x 3) Catch in a Quarter Squat, continue down 3 Seconds into full squat Behind the neck snatch grip push […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Clean (5 x 3) Clean Pull (5 x 3) Split Jerk (5 x 10) Skill GHD Situps (3 x 20 ) Pistols […]

Bombers Crossfit – CrossFit Metcon Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you […]

Bombers Crossfit – CrossFit Metcon Metcon (Weight) 30 Minute EMOM 1: 2 OVH Squat (AHAP) 2: 10 Burpee 3: REST Weightlifting

Bombers Crossfit – CrossFit Weightlifting Back Squat (6 x 2) Metcon Metcon (Time) 3 Rounds For time: 500M Row 15 Floor Press (155/105) 30 Sit Up

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 200M Farmers Walk 800M RunComplete Farmers Walk with a KB or DB in each hand. Suggested weights ~ 50/35

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Deadlift (6×3 tempo up and down) Clean Grip and setup, pull to the power position and return back down to the ground […]