7 Dec 2018

Bombers Crossfit – CrossFit Weightlifting Shoulder Press (5 x 2) Metcon Metcon (Time) 5 Rounds for Time: 2 Resisted Run 4 HSPU 8 Strict K2E

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5 Dec 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata: Bike (Cal) Ring Row Alt Foot Jump Rope Russian Twist (35/25) Plank HoldSwitch movements each rest break — 20 sec Bike, rest, 20 sec, Ring Row, rest, 20 sec Alt Foot Jump, rest…

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3 Dec 2018

Bombers Crossfit – CrossFit Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here

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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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