20 Mar 2019

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM 1: 3 Front Squat 2: 30 sec Headstand Hold Front Squat (5 x 3) Metcon (Time) 42 – 30 – 18 Thruster (45/35) Jumping Pull Up

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18 Mar 2019

Bombers Crossfit – CrossFit Gymnastics Metcon (No Measure) 10 Minute EMOM 1: 20 sec L-Sit Hold 2: 30 Double Under or 15 Triple Under Metcon Metcon (Time) 21 – 15 – 9 Back Squat (275/185) HSPU

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CrossFit Games Open 19.4

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

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14 Mar 2019

Bombers Crossfit – CrossFit Gymnastics Handstand Walk Practice: Spend 15 minutes upside down working on handstand walks. Shoulder Taps against the wall Walk around a box Spotted Handstand Walk Handstand Walk over objects Metcon Metcon (Time) 2 Rounds for Time: 50 Sit Up 50 Thruster (45/35)

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13 Mar 2019

Bombers Crossfit – CrossFit Mission DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

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12 Mar 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 15/12 Cal Bike 10 C2B Pull Up 20 Wall Ball (20/14)

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9 Mar 2019

Bombers Crossfit – CrossFit Mission Metcon (Time) As a Team of 3 21 – 15 – 9 Burpee Pull Up 15 – 12 – 9 DB Snatch T2BTeams work as a “conga line”. Partner A completes 21 reps then moves to the next movement. Next Partner B completes 21 reps then moves on. Finally Partner […]

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CrossFit Games Open 19.3

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes

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6 Mar 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds for Time: 2 Clean & Jerk (225/145) 10/8 Cal Row 4 Box Jump (36/30)

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4 Mar 2019

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM Odd: 2 Snatch Even: 20s L-Sit Hold Snatch (5 x 2) Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about […]

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