17 July 2017

Bombers Crossfit – CrossFit Metcon Metcon (No Measure) 30 Min EMOM: 1: 3 Thruster (155/105) 2: 9 Burpee 3: 3 Box Jump (36/30)

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14 July 2017

Bombers Crossfit – CrossFit Weightlifting Power Clean (6 x 3) Metcon B-1 (Lancer) (Time) 1 Round For Time: 1 Squat Clean (225/155) 10 Wall Walk 100 Double Under 1000m Row 100 Double Under 10 Wall Walk 1 Squat Clean (225/155) – The Rockwell B-1 Lancer[N 1] is a four-engine supersonic variable-sweep wing, jet-powered heavy strategic […]

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13 July 2017

Bombers Crossfit – CrossFit Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click here

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12 July 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 10 Muscle Up 20 HSPU 30 Box Jump(24/20) 40 Thruster (45/35) 50 Burpee 40 Thruster 30 Box Jump 20 HSPU 10 Muscle Up

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11 July 2017

Bombers Crossfit – CrossFit Weightlifting Back Squat (20 RM) Metcon Metcon (Time) 5 Rounds for Time: 12 Floor Press (135/95) 21 Squat

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10 July 2017

Bombers Crossfit – CrossFit Weightlifting Power Snatch (6 x 2) Metcon Metcon (Time) For Time: 90 Double Under 60 Sit Up 30 Power Snatch (155/105) 60 Sit Up 90 Double Under

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8 Jul 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) 50-40-30-20-10 Double Unders Situps Burpees

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BarbellClub 8 July 17

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch Grip Deadlift (6×3) Snatch (6×3) Snatch Balance (6×3 ) Metcon Glute Ham Raise (GHR) (3×12)

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7 July 2017

Bombers Crossfit – CrossFit Weightlifting Shoulder Press (5 x 5) Metcon Metcon (Time) 3 Rounds for Time: 200M Run 12 DB Snatch (50/35) 21 Push Up

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6 July 2017

Bombers Crossfit – CrossFit Metcon Unbroken Wall Balls (AMRAP – Reps) Max Unbroken: Wall Ball (20/15) Metcon (Time) 3 Rounds for Time: 9 Front Squat (185/125) 400M Run

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