CrossFit Bonifas: WOD 21 JAN 11

20 January 2011

WOD 21 JAN 11

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Glass: 800lbs (300,165,335)

Adv
Snatch 1-1-1-1-1-1-1

Steven: 95-100-105-115-120(Ugly)-125(F)-125(PR)
Don: 95(F)-95(F)-95(F)-95-105(F)-105(F)-105(PR)

Newbies

Overhead squat 1-1-1-1-1-1-1 reps

Li: 55lbs(PR)
Brandi: 45lbs(PR)
Taya: 35lb (PR)

PR=Personal Record

Welcome Taya

1 comment:

Steven BJanuary 21, 2011 at 12:53 PM
For anyone who would like to read more about the Bergener Warmup I taught this morning here is a link to the Crossfit Journal article: http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
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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.

Are you bored with your routine morning PRT. Come join our group. Bring your motivation and our three certified crossFit trainers can help to reach your fitness goals.

"CrossFit is a strength and conditioning system built on constantly varied, if not randomized, funtional movements executed at high intensity.It is the principal strength and conditioning program for many police acadamies and tactical operations teams, military special operations units, champion martial artists and hundreds of other elite and professional athletes worldwide".

Courtesy of CrossFit Inc.

Meet us at Collier Community Fitness Center, CrossFit Room M,T,W,F 0530-0700.

Don't forget to check out Fight Tonight CrossFit Yongsan, Korea