WOD 11 MAY 11

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Post your time:
Glass: 7:53
King: 8:38

WOD 10 MAY 11

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Dumbbell Thrusters 20lb
15 Kettlebell swings, 45lb

Post your rounds:
King: 8rds + 10 DT
Funk: 7rds + 8 KS
Ski: 7rds + 10 DT
Lauente: 7rds
Bieniek: 6rds
Winters:6rds+10 KS

WOD 09 MAY 11

Five rounds for time of:
95 pound Thruster, 15 reps
15 burpees

Post time to comments.

Glass: 15:43 Rx
Franciski: 17:34
Bienick: 23:21
Cha: 19:40
Hur: 17:24
Lee 18:35
Funk: 20:44
Winters: 20:21

WOD 06 MAY 11

"Namsan"

Namsan Tower Stair Run for Time:
Approx 600 steps
Winters: 6:35
Steve: 6:55
Don: 7:39 (PR)
James: 8:33
Glass: 8:42
Charles:8:53
Dennis: 10:33
Ski: 10:49

Empire State Building Run-up
world record set by Paul Crake 9:33 (2003)
1,576 - steps


Finishers


Namsan tower (N Tower)

WOD 06 MAY 11

In honor of "Jeremy"
CrossFit Bonifas did 3 X Jeremy

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post your time and load:
Steve B: 36:02 Rx
King: 38:39 Rx
Winters: 38:55 Rx
Glass: 39:30 Rx
Bell: 32:15 65/45
Lee: 31:35 45lb
Hur: 35:17 40lb
Wickens: 31:40 20lb



8A G35

WOD 03 MAY 11

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

King: 10:43
Glass: 11:00
Winters: 11:43 (Lat Pull Down)
Wickens: 14:27
Lee: 15:01
Cha: 17:44
Hur: 18:30


Keep your back straight

WOD 02 MAY 11

Five Rounds for time of:

Ring row, 15 rep
Floor Press, 15 rep (1/2 % BW)
Back Squat, 15 rep (1/2 % BW)

Post your time:
King: 16:40
Glass: 18:05
Franciski: 18:35
Lauente: 20:00
FunK: 21:47
Choi: 22:40
Lee: 23:40
Cha: 25:00
Hur: 26:22