8 Feb 2018

Bombers Crossfit – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Gymnastics SKILLS PRACTICE: Pick a skill, Handstands, Pull Up, Dip, Muscle Up. Spend time practicing and feeling out better positions and range of motion. Use Spotters and Assists to get into better positions Statically and Dynamically.

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7 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000M Row 5 Wall Walk 800M Row 4 Wall Walk 600M Row 3 Wall Walk 400M Row 2 Wall Walk 200M Row 1 Wall Walk

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6 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (6 x 2) Warm Up to a Heavy set of 2, then 6 SETS of 2 REPS at the SAME WEIGHT Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 50′ Burpee Broad Jump 10 Ring Row

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5 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100 Plate G2O (45/25) 100 OVH Lunge Steps 100 Russian Twist

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Max Out Saturday

Bombers Crossfit – Bombers Barbell Club Snatch Deadlift – 20 mins for a heavy single Jerk – 20 mins for a heavy single from rack Tabata seated leg raise feet together seated leg raise feet apart

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2 Feb 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

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1 Feb 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Front Squat 2: Bar Hang Front Squat (5 x 3) Metcon Metcon (Time) 21 – 18 – 15 – 12 – 9 SDHP (75/55) Push Press

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31 Jan 2018

Bombers Crossfit – CrossFit Mission Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here

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30 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Bottoms Up KB Press (6 x 5) Both Arms together = 1 Rep Metcon Metcon (AMRAP – Rounds and Reps) Death By… Shuttle Run

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29 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Deadlift 2: Resisted Run Deadlift (5 x 10) Metcon Metcon (Time) 21 – 15 – 9 DB/KB Thruster (50/35) C2B Pull Up

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