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.

WOD 29 DEC 10

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

King: 13:40 (95lbs/135lbs)
Mayfield: 14:04 (65lbs)
Glass: 18:00 (115lbs)

WOD 28 DEC 10

Split Jerk

1-1-1-1-1-1-1 reps

Don: 135-140-145-150-155-165(F)-160(PR)
Steve: 134-140-145-150-155-165-170(PR)


2-5 inches of snow didn't stop these two hard core crossfitters to complet the WOD.

See ya in the morning

WOD 27 DEC 10

"Bull" Scaled

Three rounds for time of:
5o Double-unders
Overhead squat, 25 reps
15 Pull-ups
Run 400 M

Post your time

King: 21:08 (45lb OS)
Glass: 27:17 (65lb OS)
Mayfield: 26:05 (45lb OS, Green band)
Royer: 27:15 (Air Squat, Jumping Pull-ups)


"Bull" RX

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Post your time

WOD 22 DEC 10

Operation Deny Christmas is over

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Post rounds completed to comments.

King: 7 round 5x pull-ups

Glass: 7 rounds

WOD 21 DEC 10

Back Squat 3-3-3-3-3 reps

Post loads to comments.

WOD 20 DEC 10

Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

King: 28:54 205lb Deadlift

WOD 16 DEC 10

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD 15 DEC 10

Three rounds of:
10 Body weight Deadlifts
30 CrossFit situps

Post load and time to comments.

Mayfield: 135lb 7:59
McGee: 135lb 7:23
King: 185lb 6:01
Glass: 235lb 6:01

WOD 14 DEC 10

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

King: 155lb 10/10, 8/11,6/9, 5/5, 4/8
Mayfield: 135lb 16/8, 7/5, 7/6, 6/10 (Jumping) 5/11 (Jumping)
Winters: 135lb 14/7,10/7,11/6,10/6,6/6
Glass:205lb 12/14,7/8,8/6, 185lb 10/7,5/8
McGee: 155lb 7/9, 7/7, 5/ 21 (Jumping), 135lb: 6/12 (Jumping) 5/11

WOD 13 DEC 10

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


Post time to comments.

King: KS used 35lb 40:03
Glass: KS used 35lb 48:06

WOD 10 DEC 10

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

WOD 09 DEC 10

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Post time to comments:

WOD 08 DEC 10

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

King: 185-205-225-235-245-265-275-285-305-285

WOD 07 DEC 10

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Post time to comments.


King: 25:52 (95lb)
Glass: 23:50 (95lb)
Church: 18:28 (95lb)

WOD 06 DEC 10

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

King: 185lb, 205lb, 135lb
Glass: 135lb, 275lb, 95ib

WOD 02 DEC

Due to a mission requirement.
All you staff can complete these workout in your office or in the COIC floor


10 rounds for time:
15 pushups
15 Situps
15 Squats

Post your time.