CrossFit Bonifas: WOD 30 DEC 10

29 December 2010

WOD 30 DEC 10

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

King: 10:51 (155/95/95)
Glass: 10:58 (155/95/95)

Rest Position

Two other HARD CORE CrossFitters. Chris (yellow shirt) recently attended CrossFit Level 1 Course at Seoul, Korea.

Heavy snow storm passed Seoul today; however, few Hard Core crossfitters made it to the Gym and completed the last WOD for this year. Say warm and Happy New Year and see you Monday morning.

CrossFit Bonifas will continue to run every morning M-F 0600-0700 at CFH.

1 comment:

Steven BDecember 31, 2010 at 7:06 PM
Did DT today (31 Dec) with 135 throughout.
17:49
Rd1: 1:58
Rd2: 3:35
Rd3: 3:54
Rd4: 4:12
Rd5: 4:10

Hope everyone has a great New Years day.
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Read about CPT Bonifas

For those that don’t know here is a summary of what happened in 1976 that nearly brought the United States and North Korea to the brink of war. Two officers, CPT Arthur Bonifas commander of the security company at the JSA and his executive officer 1LT Mark Barrett on August 18, 1976 led a 5 man Korean Service Corps detail along with a six UNC soldier guard force to trim a tree that was obscuring the view of a guard shack located at the Bridge of No Return.

Read about rest of the story at ROK Drop

CrossFit Bonifas, South Korea

CrossFit Bonifas began in June 2009 at Camp Bonifas, South Korea with the officers of the Merry Mad Monks of DMZ. WOD continues at Camp BoniFas and Collier Field House, Yongsan Garrison. CrossFit Bonifas will continue to post daily workouts on the internet to measure and publicly record against multiple, diverse and fixed workloads among JSA officers and 8A staff.

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