Archive by Author : Andy

Bombers Crossfit – CrossFit Skill Kneeling Jump (1 x Max Height) Metcon Metcon (Time) 5 Rounds for Time: 20 DB Snatch, Alternating (50/35) Shuttle Run (5-10-15)

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Back Rack Lunge Even: Dips Back Rack Lunge (5 x 5) Dips (10 – 15) Ring, Box, Bar Metcon Metcon (AMRAP […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000m Run 10 Wall Walk 800m Run 8 Wall Walk 600m Run 6 Wall Walk 400m Run 4 Wall Walk 200m […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Front Squat Even: Push UP Front Squat (5 x 5) Push-ups (15 – 20 ) Metcon Metcon (AMRAP – Rounds and […]

Bombers Crossfit – CrossFit Weightlifting Clean and Jerk (5×5) Power clean and Jerk today! all reps must be touch and go (no letting go of the bar today) Metcon Metcon […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 7 Rounds for Max Reps of: Every 2mins on the Minute: 25/20 Calorie Row Max Jerks (205/135) NO REST BETWEEN SETS […]

Bombers Crossfit – CrossFit Skill Plyo Pushup (5×5) Start in plank complete pushup and jump hands up onto raised surface Walk hands back down to the ground and repeat Score […]

Bombers Crossfit – CrossFit Skill One legged Box Jump (Max Effort) Start and finish jump on one leg Score number of inches jumped Metcon Metcon (Time) 4 Rounds for time: […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds for Time: 100 Air Squat 80 Sit up 60 Push up 40 Pullup 20 Burpees