Yearly Archives of : 2017

Bombers Crossfit – CrossFit Weightlifting Front Rack Lunge (5 x 5) 5 Reps, R + L = 1 Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP 3, 6, 9, 12… […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds for Time: 200M Run 10 Burpee 20 Double Under

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (1,1,1,1,1) Pause Jerk (1,1,1,1,1) Pause in the bottom of the dip for a count or two and then from a […]

Bombers Crossfit – CrossFit Weightlifting Deadlift (5 RM) Spend time warming up to a heavy set of 5. Take at most 3 attempts at a 5 RM Metcon Diane (Time) […]

Bombers Crossfit – CrossFit Weightlifting Back Squat (8 x 3) Metcon Metcon (Time) 5 – 4 – 3 – 2 – 1 Push Press (185/125) 2 x Box Jump (30/24) […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 15 Min Time Cap 25 Deadlift 25 Power Cleans 25 Shoulder to Overhead 25 Front Squats 25 Thrusters *EMOM 3 Burpees RX- 95/65 […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 200m Run 15 Pullups 200m Run 15 Toes to bar 400m Run 25 Pullups 400m Run 25 Toes to bar 200m […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 1 min Burpees 1 min Rowing (Calories) 1 min Rest 2 min Burpees 2 min Rowing 1 min Rest 3 […]

Bombers Crossfit – CrossFit Weightlifting Bear Complex (1 RM) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (AMRAP – Reps) 10 Rounds: 1 Min to […]