CrossFit Bonifas: WOD 25 FEB 11

25 February 2011

WOD 25 FEB 11

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post your time:

2 comments:

Steven BFebruary 25, 2011 at 8:19 AM
Great WOD this morning.

Glass 21:44 Rx
Anthony 25:21 w/ 25-lbs
Steve B 20:50 Rx
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UnknownFebruary 27, 2011 at 7:22 AM
Been doing little workouts like AMRAP and Tabatas to maintain but I really can't wait until we get back to the normal schedule.
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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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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