1 Jul 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 – 1 Wall Ball (20/15) Burpee KB Swing (70/53) Box Jump (24/20) Sit Up Push Up

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30 Jun 2017

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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29 Jun 2017

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (8 x 2) Metcon Metcon (Time) 21 – 15 – 9 Deadlift (225/155) Overhead Squat (135/95)

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28 Jun 2017

Bombers Crossfit – CrossFit Mission Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 SquatsIn honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009To learn more about Luce click here

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27 Jun 2017

Bombers Crossfit – CrossFit Gymnastics Box Jumps (Max Height) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 10 Squat Clean (75/55) 15 Ring Row 20 Box Jump (24/20)

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26 Jun 2017

Bombers Crossfit – CrossFit Weightlifting Weighted Step-ups (4 x 8) R + L = 2 Metcon Metcon (AMRAP – Reps) 12 Minute EMOM 1: Row Cal (15/12) 2: 15 KB Swing (70/53) 3: Max Double UnderScore is number of Double Under

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24 Jun 2017 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Clean and Jerk (6 x 1) Clean Pull (5 x 2) Reverse Hypers (3 x 15) Good Mornings (100) Banded

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23 Jun 2017

Bombers Crossfit – CrossFit Weightlifting Metcon (Weight) 10 Minute EMOM: Odd: 3 Push Press Even: 3 Thruster Metcon Metcon (Time) 5 Rounds for Time: 9 Single Arm KB Thruster (53/35) 6 C2B Pull Up 3 Resisted Run

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