Archive by Author : Andy

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 […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 800M Run 5 Rope Climb 50 KB Swing (53/35) 600M Run 3 Rope Climb 30 KB Swing 400M Run 1 Rope […]

Bombers Crossfit – CrossFit Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 – 3 – 3 – 3- 3 – 3)

Bombers Crossfit – CrossFit Gymnastics 10 Min EMOM 1: 3 – 5 Strict Pull Ups 2: 30 – 45 Sec Freestanding Handstand Hold Pull Up progression — Using a lower […]

Bombers Crossfit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a partner: 400m row 30 wallballs *(Must alternate at the end of each round only) Scaled […]

Bombers Crossfit – CrossFit Metcon Bombers Chipper (Time) For Time: 30 Burpee 25 Deadlift (135/95) 20 Toes to Bar 15 Front Squat (135/95) 10 HSPU 5 Squat Snatch (135/95) 10 […]

Bombers Crossfit – CrossFit Mission Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 […]