Monthly Archives of : May, 2018

Bombers Crossfit – CrossFit Weightlifting Power Clean (8 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 3 Power Clean (185/125) 200M Run 1 Rope Climb

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata Double Under Burpee Lunge StepsRotate movements each round. Ex, 20 sec of Double Unders, 10 sec rest. 20 sec of […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Overhead Squat (135/95) Deadlift (225/135)Only use 1 bar, you must change the weights yourself.

Bombers Crossfit – CrossFit Mission Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear […]

Bombers Crossfit – CrossFit Metcon (Time) Team KB/DB Linda 10-1 Suitcase DL each arm (70/53kb) Squat clean (53/35) shoulder to overhead each arm (35/26) *sub KB or DB for any […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 21-15-9 Push Jerk (185/125) *400m run after each rd

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 12 Deadlift (275/185) 24 HR Push Up 48 Double Under

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 x 10) Metcon Metcon (Time) 8 Minute AMRAP 2, 4, 6, 8… Jumping Squat Pull Up

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Metcon (Time) 3 Rounds for Time 200M Run 20 Box Jump (24/20) 20 Hang Clean (95/65)