14 Nov 2018

Bombers Crossfit – CrossFit Weightlifting Weighted Step-ups (3 x 10) Double DB/KB Step-Up. Each step is 1 Rep. (R + L = 2) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Strict K2E Shuttle Run

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VETWOD #1 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Reps) 10 Min AMRAP 30 Burpee to a 25# Plate 30 Pull-Up 30 Box Jump-Over (24/20) In the remaining time, accumulate MAX Burpee Box Jump-Over

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12 Nov 2018

Bombers Crossfit – CrossFit Mission RWB Armistice (AMRAP – Rounds and Reps) 11 Minute AMRAP 11 Power Clean 11 Burpee over the Bar 19 Deadlift 18 Pull Up RX – 135/95

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10 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) As a Team of 3 For Time: 110 Thruster (95/65) 100 Burpee *Break up reps as you choose

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9 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: Power Clean (155/105) 30 sec work, 30 sec rest 25 sec work, 35 sec rest 20 sec work, 40 sec rest 15 sec work, 45 sec rest 10 sec work, 50 sec rest No rest between rounds Weightlifting Take 3 sets […]

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8 Nov 2018

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 1) Metcon Metcon (Time) 5 Rounds for Time: 3 Back Squat (275/165) 60 Alt Foot JumpAlt Foot Jump – Running in place with a jump rope. R + L = 1 Rep

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7 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (10 Rounds for weight) 10 Rounds for Weight of: 20 Double Under 10 Burpee 2 Power Snatch 1 Min REST

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6 Nov 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Press x 5 2: 30 Sec Squat Hold Shoulder Press (5 x 5) Metcon Metcon (Time) 3 Rounds For time: 500M Row 10 Front Squat (155/105)

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5 Nov 2018

Bombers Crossfit – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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3 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) As a Team of 5 for Time: 5k Row* 15 Wall Ball 15 Box Jump 15 Push Up 15 Sit Up

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