20 Nov 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: OVH SQ Even: Pull Up Overhead Squat (5 x 2) Weighted Pull-ups (5 x 10) Metcon Metcon (Time) 3 Rounds for Time: 500M Row 25 T2B Waiters Walk (70/53)Waiters Walk – Rig to Wall and Back

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18 Nov 2017

Bombers Crossfit – CrossFit Metcon (Time) For Time: 5 Rounds of Rowling (500/400m) **** Penalty for missing target…… more to come

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17 Nov 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) TABATA: Deadlift (185/125) Box Jump (24/20) Front Squat (135/95) HSPU Hang Clean (95/65)1 Minute REST between movements

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16 Nov 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100 Double Under 100 SDHP (45/35) 100 Push Up 100 Sit Up 100 SDHP 100 Double Under

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15 Nov 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 5 Front Squat Even: 3 Push Press Front Squat (5 x 5 ) Push Press (5 x 3) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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15 Nov 2017 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1, 1, 1, 1, 1) 85% Snatch Balance (4 x 3) GHD Situps (3 x 20) Superset 250M Row (Time)

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14 Nov 2017

Bombers Crossfit – CrossFit Skill Kneeling Jump (1 x Max Height) Metcon Metcon (Time) 5 Rounds for Time: 20 DB Snatch, Alternating (50/35) Shuttle Run (5-10-15)

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13 Nov 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Back Rack Lunge Even: Dips Back Rack Lunge (5 x 5) Dips (10 – 15) Ring, Box, Bar Metcon Metcon (AMRAP – Reps) For Reps: 1 Min Wall Ball (20/15) 1 Min Burpee over the Ball 1 Min Russian Twist 1 Min REST 2 Min Russian […]

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9 Nov 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000m Run 10 Wall Walk 800m Run 8 Wall Walk 600m Run 6 Wall Walk 400m Run 4 Wall Walk 200m Run 2 Wall Walk

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8 Nov 17

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Front Squat Even: Push UP Front Squat (5 x 5) Push-ups (15 – 20 ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Toes to bar 15 Situps 20 Front Squat (95/65)

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