29 Apr 2017

Bombers Crossfit – CrossFit Metcon Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat […]

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28 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (Weight) 30 Minute EMOM 1: 2 OVH Squat (AHAP) 2: 10 Burpee 3: REST Weightlifting

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27 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Back Squat (6 x 2) Metcon Metcon (Time) 3 Rounds For time: 500M Row 15 Floor Press (155/105) 30 Sit Up

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barbell club wk1

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Deadlift (6×3 tempo up and down) Clean Grip and setup, pull to the power position and return back down to the ground Clean (6×3 4 sec pause in the catch) Split Jerk (6×3 4 sec pause in the catch) Skill Warm-up (No Measure) super set 3 x […]

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26 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 200M Farmers Walk 800M RunComplete Farmers Walk with a KB or DB in each hand. Suggested weights ~ 50/35

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22 Apr 2017

Bombers Crossfit – CrossFit Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

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21 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Power Clean (6 x 3) Metcon Metcon (Time) 21 – 15 – 9 T2B Wall Ball (30/20) Thruster (115/75)

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20 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Metcon (Time) 5 Rounds for Time: 50 Squat 400M Run

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