Yearly Archives of : 2018

Bombers Crossfit – CrossFit Weightlifting Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1)

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min EMOM 1: 15 Wall Ball (20/14) 2: 10 T2B

Bombers Crossfit – CrossFit Metcon Metcon (Time) Teams of 2 for time: 100 Wallballs 100 Toes to bar 100 Calories rowing 100 Box Step overs (53/35 each hand) 100 ft […]

Bombers Crossfit – CrossFit Weightlifting Weighted Step-ups (3 x 10) R + L = 2 Metcon (AMRAP – Reps) 21 Min EMOM 1: 20 KB Swing (53/35) 2: 40 Double […]

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: OVH Squat 2: 10-20 Hollow Rock Overhead Squat (5 x 3) Metcon Metcon (AMRAP – Reps) Death by… 2 Thruster (65/45)

Bombers Crossfit – CrossFit Metcon Metcon (Time) 7 Rounds for Time: 3 Power Clean (205/125) 6 Box Jump (36/30) 9 Burpee over the Bar 2 Min REST

Bombers Crossfit – CrossFit Mission Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 4 Rounds for Time: 15 Sit Up 30 Wall Ball (20/14) 45 Double Under Gymnastics Spend 15 minutes working on FREESTANDING HANDSTANDS. Progress […]

Bombers Crossfit – CrossFit Skill GHD Sit Up — Spend 10-15 working on technique of the GHD Sit Up Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 […]