21 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Deadlift (135/95) 25 Double Under2 Min REST Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 8 Deadlift (225/135) 25 Double Under2 Min REST Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 6 Deadlift (315/205) 25 Double Under

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VETWOD #2 2018

Bombers Crossfit – CrossFit Mission VETWOD #2 2018 (Time) For Time: 50 Thruster (95/65) 40 OVH Squat 30 T2B 20 Front Rack Lunge 10 HR Push Up15 min Time Cap. For those competing please double check the standards and scales for your division.

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19 Nov 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 1 Push Press 2: 30 Sec Wall Squat Hold Push Press (5 x 1) Metcon Metcon (Time) 7 Rounds for Time 20 Jumping Squat 10 Burpee

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16 Nov 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time 30 Sit Up 20 Ovh Squat (95/65) 30 Skier Jump

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15 Nov 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 2 Back Squat 2: 10 – 20 Plyo Push Up Back Squat (5 x 2) Metcon 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row

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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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