1 Dec 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) With a Partner for Time: 8 rounds of 8 Burpee 12 T2B Then 8 rounds 4 Wall Walk 10 Box Jump

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30 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for Time: 8 KB Snatch R (70/53) 20 Skiier Jump 8 KB Snatch L 20 Bell JumpSkiier Jump & Bell Jump with a jump rope. Over and back = 1 Rep Weightlifting Power Snatch (8 x 2)

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29 Nov 2018

Bombers Crossfit – CrossFit Gymnastics 10 Min EMOM 1: 30 Sec Handstand Hold 2: 30 Sec L-Sit Hold Metcon Metcon (Time) For Time 100 Burpee Pull Up

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28 Nov 2018

Bombers Crossfit – CrossFit Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Skill Jump Rope Skills: spend 10 minutes practicing, Arm Cross, and Side Swing Jump Then 2 Min Max Arm Cross 1 Min Rest 2 Min Max Side Swing Jump

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VETWOD #3 2018

Bombers Crossfit – CrossFit Metcon 1: VETWOD #3 2018 (Time) 3 Rounds for Time: 50 Double Under 20 KB Swing (53/35)8 Min Time Cap 2: Clean (1RM) At the 8 min mark, you now have 5 min to find a 1RM Power or Squat Clean.

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26 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min EMOM 1: 10 Floor Press (135/95) 2: 12 T2B

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23 Nov 2018

Bombers Crossfit – CrossFit Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest Metcon

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Thanksgiving 2018

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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21 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Deadlift (135/95) 25 Double Under2 Min REST Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 8 Deadlift (225/135) 25 Double Under2 Min REST Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 6 Deadlift (315/205) 25 Double Under

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VETWOD #2 2018

Bombers Crossfit – CrossFit Mission VETWOD #2 2018 (Time) For Time: 50 Thruster (95/65) 40 OVH Squat 30 T2B 20 Front Rack Lunge 10 HR Push Up15 min Time Cap. For those competing please double check the standards and scales for your division.

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