26 Feb 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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25 Feb 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP of: 25 Wall Ball (20/14) 25 Double Under5 Min Rest Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP of: 25 Burpee 25 Double Under5 Min Rest Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP of: 25 Burpee 25 Wall […]

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20 Feb 2019

Bombers Crossfit – CrossFit Weightlifting Front Squat (10, 5, 3, 3, 3) Metcon Metcon (Time) 21 – 15 – 9 Front Squat (165/105) Ring Dip Arm Cross Jump Rope

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19 Feb 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000m Row 20 Bear Complex (135/95) 40 Pull Up

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18 Feb 2019

Bombers Crossfit – CrossFit Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest […]

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16 Feb 2019

Bombers Crossfit – CrossFit Metcon Teams of 3 5k Row (Time) Max Effort 5k Row Metcon (AMRAP – Rounds and Reps) AMRAP: 6 Goblet Squat 12 KB Swing 24 Double Under

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15 Feb 2019

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time […]

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14 Feb 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds with a Partner: 15 Synchronized T2B 15 Synchronized Power Clean (135/95)

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13 Feb 2019

Bombers Crossfit – CrossFit Weightlifting Push Press (5 – 5 – 5 – 5) Metcon Metcon (Time) 21 – 15 – 9 Thruster (95/65) Burpee over the Bar

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12 Feb 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 4 Rounds For Time: 500M Row 20 1 Arm KB Swing (53/35) 25/20 Cal Bike 20 1 Arm KB SwingKB Swings are Russian, alternate hands each swing at the top of the swing.

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