5 Apr 2018

Bombers Crossfit – CrossFit Skill GHD Situps (3×10-15) Spend 10-15 mins working technique and practice on GHD/ options for progressing work three sets as practice at the appropriate scale Metcon Metcon (Time) 3 rounds for time: 50 Situps 25 HSPU RX+ – GHD Situps and Strict HSPU * (need both to count RX+)Scaling options for […]

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4 Apr 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 rounds building to the working weights and heights 5/5/5 light medium heavy Front Squat 5/5/5 low medium tall box jump :20 Sec rowing sprint each rd Metcon Metcon (5 Rounds for reps) 5 x 3min rounds 10 Front Squat (185/125) 10 Box Jump (36/30) Max Calories […]

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3 April 2018

Bombers Crossfit – CrossFit Metcon Shoulder Press (5×1) Push Press (5×1) Push Jerk (5×1) Goal is to increase weight across all 15 sets of this workout take no more than 2 minutes between sets

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2 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Back Squat (4×3) Keep same weight across all 4 sets 80-85% 1rm Metcon Metcon (Time) For Time: 15min timecap 10-1 Kb Swing (70/53) 1-10 Goblet Squat (70/53) *waiter walk down and back between each round *** choose a weight you can do each of these sets unbroken *** Need to […]

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31 Mar 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Team of 4 800m Run Tire Flips 50yds

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29 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Front Squat (135/95) 17 Toes to bar 21 Cal Row

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28 Mar 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (5×5) Must be touch and go reps Start a new set every 2:00 after each set go right to the pullup bar for the strict pullups Strict Pull-Up (5xME) Metcon Metcon (Time) For Time 21-15-9 Deadlift 245/165 Box Jump 24/208 min timecap

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27 Mar 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Burgener Warmup w/PVC (3 reps at each movement for 2rds) Dip Drive Shrug Dip Drive Shrug High Pull Muscle Snatch Overhead Squat Hang Snatch Full Snatch 3 rounds warming up movements for WOD 5/3/1 Squat Snatch building up light medium Heavy 10/10/10 Double Unders 3/3/3 building up […]

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26 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds 0-2mins 30 pullups 2-4mins 35 situps 4-6mins 100ft HS walk *Rx plus – Chest to bar pullups *Scaled option for HS walk 30 Shoulder taps (see coaches discretion) *for scoring count total reps completed; HS walk = 10 reps (every 10ft = 1 […]

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