Yearly Archives of : 2018

Bombers Crossfit – CrossFit Skill Pull-ups (3×10-15) 10-15 mins working skills and drills for pullups. focusing on proper technique and improving movement mechanics 3 sets of 10-15 to work that […]

Bombers Crossfit – CrossFit Warm-up (No Measure) 3-5 mins general warmup then 2 rounds not for time: 10 Wall Facing Squats (weight in heels and chest staying tall) 10 pushups […]

Bombers Crossfit – CrossFit Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 […]

Bombers Crossfit – CrossFit Skill GHD Situps (3×10-15) Spend 10-15 mins working technique and practice on GHD/ options for progressing work three sets as practice at the appropriate scale Metcon […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 rounds building to the working weights and heights 5/5/5 light medium heavy Front Squat 5/5/5 low medium tall box jump :20 […]

Bombers Crossfit – CrossFit Metcon Shoulder Press (5×1) Push Press (5×1) Push Jerk (5×1) Goal is to increase weight across all 15 sets of this workout take no more than […]

Bombers Crossfit – CrossFit Weightlifting Back Squat (4×3) Keep same weight across all 4 sets 80-85% 1rm Metcon Metcon (Time) For Time: 15min timecap 10-1 Kb Swing (70/53) 1-10 Goblet […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Team of 4 800m Run Tire Flips 50yds

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Front Squat (135/95) 17 Toes to bar 21 Cal Row