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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23 Nov 2018

Bombers Crossfit – CrossFit Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest Metcon

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Thanksgiving 2018

Bombers Crossfit – CrossFit Mission Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

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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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