21 May 2019

Bombers Crossfit – CrossFit Mission Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here

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20 May 2019

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (3 – 3 – 3) Overhead Squat (3 – 3 – 3) Metcon Metcon (Time) 21 – 15 – 9 Cal Row OVH Squat (115/75)

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17 May 2019

Bombers Crossfit – CrossFit Mission J.J. (Time) For Time: 1 Squat Clean, 185# 10 Parallette Handstand Push-ups 2 Squat Clean, 185# 9 Parallette Handstand Push-ups 3 Squat Clean, 185# 8 Parallette Handstand Push-ups 4 Squat Clean, 185# 7 Parallette Handstand Push-ups 5 Squat Clean, 185# 6 Parallette Handstand Push-ups 6 Squat Clean, 185# 5 Parallette […]

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16 May 2019

Bombers Crossfit – CrossFit Metcon Choose which ever you did last time and BEAT IT! 2k Row (Time) Max Effort 2k Row 1-Mile Run (Time) Max Effort 1-Mile Run Weightlifting Floor Press (5 – 5 – 5)

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15 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Min AMRAP of: 5 Back Squat (225/135) Max Box Jump (30/24)3 Minute REST Metcon (AMRAP – Reps) 3 Min AMRAP of: 5 Back Squat (225/135) Max Skier Jump3 Minute REST Metcon (AMRAP – Reps) 3 Min AMRAP of: 5 Back Squat (225/135) Max Double Under3 […]

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14 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 15/12 Cal Bike 12 Alt DB Snatch (50/35) 9 K2E

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13 May 2019

Bombers Crossfit – CrossFit Mission Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here

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10 May 19

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) Tabata Hollow Rocks Arch Rocks 8 Rds of each Gymnastics Metcon (AMRAP – Reps) 10 Min to complete AMRAP of pullup complex – rep scheme (1,2,3,4,1,2,3,4….) 1 = 1pullup / 1 chest to bar (without coming off the bar ) 2 = 2pullup / 2 chest to […]

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9 May 2019

Bombers Crossfit – CrossFit Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

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8 May 2019

Bombers Crossfit – CrossFit Mission Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in […]

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