Yearly Archives of : 2018

Bombers Crossfit – CrossFit Gymnastics Muscle Up Skills and Drills. Spend approximately 15 min working on Ring or Bar Muscle Up. Strict, Swings, Kips, Spotted. Metcon Metcon (AMRAP – Rounds […]

Bombers Crossfit – CrossFit Weightlifting Snatch (6 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP with a Parter: 50′ Partner Carry 20 Burpee 30 Pistol1 partner […]

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Push Press 2: Strict Pull Up Push Press (5 x 3) Strict Pull-Up (5 x X) Each minute try to hit […]

Bombers Crossfit – CrossFit Weightlifting Turkish Get Up (6 x 2) 1 Each Arm. R + L = 2 Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 6 Min AMRAPs of: 2, 4, 6, 8, … DB Snatch Ovh Lunge Wall Ball Russian Twist Pull Up Push Up

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row […]

Bombers Crossfit – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Gymnastics SKILLS PRACTICE: Pick a skill, Handstands, Pull Up, Dip, Muscle Up. Spend time […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000M Row 5 Wall Walk 800M Row 4 Wall Walk 600M Row 3 Wall Walk 400M Row 2 Wall Walk 200M […]

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (6 x 2) Warm Up to a Heavy set of 2, then 6 SETS of 2 REPS at the SAME WEIGHT Metcon Metcon […]