CrossFit Bonifas: WOD 24 FEB 11

23 February 2011

WOD 24 FEB 11

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

1 comment:

Steven BFebruary 26, 2011 at 12:44 PM
Kelly, saturday morning.
I used the heaviest med-ball Collier has, 11-lbs, box and run as Rx.
Rd1: 4:33
Rd2: 5:32
Rd3: 5:43
Rd4: 5:50
Rd5: 5:00
Total 26:38
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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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