1 Dec 2017

Bombers Crossfit – CrossFit Metcon Metcon (5 Rounds for reps) 3 x 5 Minute Rounds of: 0-2 Min 400M Run, then MAX Double Under 2-3 Min Max Single Arm DB Push Press (35/25) 3-4 Min Max T2B 4-5 Min Max Single Arm DB Hang Squat Clean5 Minute REST between Rounds

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30 Nov 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 7 Rounds for Time of: 55 Double Under 25 Power Snatch (75/55) 15/12 Cal Row

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29 Nov 2017

Bombers Crossfit – CrossFit Skill Spend 15 Minutes on change of direction speed drills. 5-10-5 Pro Shutle, T Shuttle, Footwork Ladder Metcon Metcon (AMRAP – Reps) 20 Minute EMOM Odd: 16 MB Clean Even: 8 Pull Up

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bbc 29 Nov 17

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1,1,1,1,1) Snatch Balance (4×3) Metcon (No Measure) GHD situp 3×20 Superset ME 250m row

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28 Nov 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: OVH Lunge Even: Press Overhead Lunge (5 x 5) Shoulder Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Cal Row 15 Push Up 20 Pistol

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27 Nov 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Push Up Even: Sit Up Plyo Pushup (5 x 10-15) Start in plank complete pushup and jump hands up onto raised surface Walk hands back down to the ground and repeat Score max height used in inches Weighted Sit-Up (20-30) Metcon Metcon (AMRAP – Reps) 10 […]

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24 Nov 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) With a Partner For Time: 1 Mile Run 30 Rope Climb 2K Row 60 Pull Up

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Thanksgiving Day 2017

Bombers Crossfit – CrossFit Mission Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

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22 Nov 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Deadlift Even: Sit Up Deadlift (5 x 5) Sit-ups (5 x 20-30) Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP 2, 4, 6, 8, … HR Push Up Lateral Jump over a MB

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21 Nov 2017

Bombers Crossfit – CrossFit Mission Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here

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