Yearly Archives of : 2018

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) 15 Mins working on skills and drills for Double Under / Triple unders and improving jump rope efficiency Metcon Metcon (Time) 21-18-15-12-9-6-3 […]

Bombers Crossfit – CrossFit Repeat workout from 13 Apr 2015 Warm-up Warm-up (No Measure) 2 Rounds of Burgener warmup w/ PVC 1 Round of Burgener warmup w/ Empty Bar 3 […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Warmup progressions: DB Thruster 3Rds 3 Front Squat 3 Push Press 3 Thruster (on Thruster Rd 1 Pause on the shoulders between […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds building up to working Deadlift weight 10/7/5 Light / Medium / Heavy Deadlift 5/5/5 Burpees – (first round slow and […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 5/4/3 Squat snatch build to working weight 3/3/3 Muscle up working towards appropriate scale or practice stringing reps together Ready […]

Bombers Crossfit – CrossFit Weightlifting Back Squat (Build to a Heavy 10 Rep) 12min Timecap Sets 1-2 light weights getting comfortable under the bar (4-6 reps) Sets 3 and after […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 pull-ups 10 Thrusters Men: 95 lb. Women: 65 […]

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) 15 Min Skill work on HS walk and any inverted skills Progression: Practice each skill before moving on in the skill work […]

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5×1) Front Squat (5×1) Back Squat (5×1) Goal of this is to increase weight across all 15 sets of this workout no more […]