6 Jul 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: OVH Squat 2: 10-20 Hollow Rock Overhead Squat (5 x 3) Metcon Metcon (AMRAP – Reps) Death by… 2 Thruster (65/45)

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5 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 7 Rounds for Time: 3 Power Clean (205/125) 6 Box Jump (36/30) 9 Burpee over the Bar 2 Min REST

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4 Jul 2018

Bombers Crossfit – CrossFit Mission Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died […]

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3 Jul 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 4 Rounds for Time: 15 Sit Up 30 Wall Ball (20/14) 45 Double Under Gymnastics Spend 15 minutes working on FREESTANDING HANDSTANDS. Progress from a TRIPOD, to a HEADSTAND, to a SPOTTED HANDSTAND, to FREESTANDING

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29 Jun 2018

Bombers Crossfit – CrossFit Skill GHD Sit Up — Spend 10-15 working on technique of the GHD Sit Up Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 Min SDHP (95/65) 1 Min Sit Up 1 Min Push Press 1 Min Sit Up 1 Min REST RX+ GHD Sit Up

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28 Jun 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 800M Run 5 Rope Climb 50 KB Swing (53/35) 600M Run 3 Rope Climb 30 KB Swing 400M Run 1 Rope Climb 10 KB Swing

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27 Jun 2018

Bombers Crossfit – CrossFit Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

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25 Jun 2018

Bombers Crossfit – CrossFit Gymnastics 10 Min EMOM 1: 3 – 5 Strict Pull Ups 2: 30 – 45 Sec Freestanding Handstand Hold Pull Up progression — Using a lower Bar or Box keep toes on the ground to assist –> 1 or 2 Spotters to assist –> Strict Pull Up Handstand progression — Tripod […]

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23 Jun 18

Bombers Crossfit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a partner: 400m row 30 wallballs *(Must alternate at the end of each round only) Scaled appropriately the Goal should be to do wallball reps in no more than two sets Row counts as 1 rep each round Metcon

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