14 Sep 19

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) There will be rope climbs Metcon (Time) This is for time

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13 Sep 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 25 Cal Row 25 Wall Ball (20/14) 25 Box Jump (24/20) 25 Cal Row 30 Wall Ball 30 Box Jump 25 Cal Row 50 Wall Ball 50 Box Jump 25 Cal Row

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12 Sep 2019

Bombers Crossfit – CrossFit Weightlifting Back Squat (5, 5, 5) Front Squat (3, 3, 3) Overhead Squat (1, 1, 1)

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11 Sep 2019

Bombers Crossfit – CrossFit Mission Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

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9 Sep 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata Side Swing Jump (Jump Rope) KB Swing (53/35) Arm Cross Jump (Jump Rope) KB SwingAlternate movements each time. Ex, 20 sec of Side Swing Jump, 10 sec rest, 20 sec KB Swing, 10 sec rest, 20 sec Arm Cross Jump, 10 sec rest, 20 sec […]

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Burn Baby Burn

Bombers Crossfit – CrossFit Metcon 4 Rounds 15/ 10 Cal – Row/Bike alternating rounds 15 Chest-to Bar Pull Ups 15 Front Squats – Light weight (should be unbroken for first round at least) *Start each round at 0:00, 4:00, 8:00, and 12:00

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6 Sep 2019

Bombers Crossfit – CrossFit Weightlifting Deadlift (5 RM) Metcon Metcon (Time) 3 Rounds For Time: 5 Deadlift (315/205) 10 Box Jump (30/24) 15/12 Cal Bike

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5 Sep 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 500M Row 20 HSPU 20 GHD Sit Up

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