Archive by Author : Andy

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 2, 4, 6, 8… Sit Up Superman Burpee Weightlifting Deadlift (5 5 5 5 5)

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400M Run 30 KB Swing (70/53) 200M Farmer’s Walk 15 Goblet Squat

Bombers Crossfit – CrossFit Metcon Metcon (Time) With a Partner for Time: 50 – 40 – 30 – 20 – 10 Wall Ball Sit Up Box Jump1 Partner works at […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 250M Row 50 Double Under Weightlifting Back Squat (6 x 3 )

Bombers Crossfit – CrossFit Weightlifting Power Clean (8 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 3 Power Clean (185/125) 200M Run 1 Rope Climb

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata Double Under Burpee Lunge StepsRotate movements each round. Ex, 20 sec of Double Unders, 10 sec rest. 20 sec of […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Overhead Squat (135/95) Deadlift (225/135)Only use 1 bar, you must change the weights yourself.

Bombers Crossfit – CrossFit Mission Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear […]

Bombers Crossfit – CrossFit Metcon (Time) Team KB/DB Linda 10-1 Suitcase DL each arm (70/53kb) Squat clean (53/35) shoulder to overhead each arm (35/26) *sub KB or DB for any […]