Work on squat and overhead squat
Air Squat Demo w/explanation
Squat Demo
For those spanish speaking crossFitters click below link.
Overhead Squat Demo in Spanish
23 December 2011
21 December 2011
WOD 22DEC11
Push Jerk
1-1-1-1-1
WOD
"Cindy"
As many rounds as possible in 10 minutes
5 Pull-ups
10 Push-ups
15 Air Squats
Post your rounds
King: 8 rds, Creamer: 8 rds, Reineke: 7 rds, Shober: 9 rds,
Finisher:
Muscle-ups Foundation
1-1-1-1-1
WOD
"Cindy"
As many rounds as possible in 10 minutes
5 Pull-ups
10 Push-ups
15 Air Squats
Post your rounds
King: 8 rds, Creamer: 8 rds, Reineke: 7 rds, Shober: 9 rds,
Finisher:
Muscle-ups Foundation
18 December 2011
WOD 20DEC11
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 08JUN11
Ed: squat 365, Press 175, Deadlift 405. Total 945lbs
Don: Squat 235, Press 120, Deadlift 315. Total 670lbs
Angel: Squat 155, Press 115, Deadlift 265. Total 535lbs
Myron: Squat 195, Press 115, Deadlift 285. Total 595lbs
First Try of "crossFit Total" of 945 lbs.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 08JUN11
Ed: squat 365, Press 175, Deadlift 405. Total 945lbs
Don: Squat 235, Press 120, Deadlift 315. Total 670lbs
Angel: Squat 155, Press 115, Deadlift 265. Total 535lbs
Myron: Squat 195, Press 115, Deadlift 285. Total 595lbs
First Try of "crossFit Total" of 945 lbs.
WOD 19DEC11
Push Press
3-3-3
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Post your time:
King: 14:22, Creamer: 14:59, Reineke: 15:16, Soto: 15:35
3-3-3
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Post your time:
King: 14:22, Creamer: 14:59, Reineke: 15:16, Soto: 15:35
16 December 2011
WOD 16DEC11
Team WOD
AMRAP in 15 minutes:
200 Meter Row
65lbs Thrusters
Toe to Bar
Post your team total:
KWM: 296
CRS: 276
GBS: 279
Due to OPS company formation, We;ll link up at the CFH at 0615
AMRAP in 15 minutes:
200 Meter Row
65lbs Thrusters
Toe to Bar
Post your team total:
KWM: 296
CRS: 276
GBS: 279
Due to OPS company formation, We;ll link up at the CFH at 0615
11 December 2011
WOD 14DEC11
"Elizabeth"
For times
Clean 135 lbs
Ring Dips
21-15-9 reps
Bell 12:05 95lbs
Rivet 13:45 65 lbs
Giff 15:06 Rx
Soto 15:15 65lbs
Schober 15:15 95/Rx
King 13:18 115lbs
Watson 13:30 95lbs
Macalintal 12:30 65lbs
For times
Clean 135 lbs
Ring Dips
21-15-9 reps
Bell 12:05 95lbs
Rivet 13:45 65 lbs
Giff 15:06 Rx
Soto 15:15 65lbs
Schober 15:15 95/Rx
King 13:18 115lbs
Watson 13:30 95lbs
Macalintal 12:30 65lbs
WOD 13DEC11
Clean:
1-1-1-1-1-1
WOD
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments
Gifford: 185-195-205-215-
King:135-155-175-185-195(F)-190(1XF)-185(1XF)155-165-185(F)
Peterson: 135-185-205-210-215-220-225(1XF)-205-210-215
1-1-1-1-1-1
WOD
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments
Gifford: 185-195-205-215-
King:135-155-175-185-195(F)-190(1XF)-185(1XF)155-165-185(F)
Peterson: 135-185-205-210-215-220-225(1XF)-205-210-215
WOD 12DEC11
WOD
Five rounds for time of:
Box Jump 15 reps 24in
Deadlift 155 pounds, 7 reps
Post your time:
Gifford: 5:32
King: 6:19
Watson: 7:20
Reineke: 7:20
Rivet: 9:09
Soto: 10:24
Five rounds for time of:
Box Jump 15 reps 24in
Deadlift 155 pounds, 7 reps
Post your time:
Gifford: 5:32
King: 6:19
Watson: 7:20
Reineke: 7:20
Rivet: 9:09
Soto: 10:24
10 December 2011
WOD 09DEC11
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Post total time to comments.
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Post total time to comments.
06 December 2011
WOD 06DEC11
Shoulder Press (Max)
1-1-1-1-1-1-1
Soto 135lb, King, 120lb, Peterson 125lb, Myers 95lb
WOD
Three rounds for Time of
400M Run
45lb Kettle bell swing, 15 reps
Pull-ups, 15 reps
1-1-1-1-1-1-1
Soto 135lb, King, 120lb, Peterson 125lb, Myers 95lb
WOD
Three rounds for Time of
400M Run
45lb Kettle bell swing, 15 reps
Pull-ups, 15 reps
04 December 2011
WOD 05NOV11
Overhead squat
1-1-1-1-1-1-1
WOD
Complete many rounds as possible in 20 min
Row 250 meters
25 push-ups
Post your loads and time:
Average 7 Rounds
1-1-1-1-1-1-1
WOD
Complete many rounds as possible in 20 min
Row 250 meters
25 push-ups
Post your loads and time:
Average 7 Rounds
03 December 2011
WOD 02DEC11
Team WOD
Complete as many rounds as possible in 15 minutes of
Kettlebell swing, 35lB
Wallball, 20lB
Run 100 meters
Complete as many rounds as possible in 15 minutes of
Kettlebell swing, 35lB
Wallball, 20lB
Run 100 meters
29 November 2011
WOD 30NOV11
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Shoulder Forward rolls
45 pound Sots press, 10 reps
5 Hanging ring extensions (right arm + left arm = 1)
5 Shoulder Forward rolls
45 pound Sots press, 10 reps
WOD 29NOV11
MBC
3-3-3
Five Rounds for time of:
225 pound Deadlift, 7 reps
Elevated Ring Push-up, 15 reps
3-3-3
Five Rounds for time of:
225 pound Deadlift, 7 reps
Elevated Ring Push-up, 15 reps
22 November 2011
WOD 23NOV11
Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
Link up at the HQ. workout near 8A HQ
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
Link up at the HQ. workout near 8A HQ
21 November 2011
WOD 22NOV11
"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
Gifford:21:09 Rx
King:26:13
Soto:27:00
Bell:28:00
Wlcome to Our new member "Rivet:28:40"
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
Gifford:21:09 Rx
King:26:13
Soto:27:00
Bell:28:00
Wlcome to Our new member "Rivet:28:40"
20 November 2011
WOD 21NOV11
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post Your Time:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post Your Time:
WOD 18NOV11
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
Post Your Time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
Post Your Time:
WOD 15NOV11
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Ground to Overhead, 30 reps (movement initiates with barbell below the knees)
Post Your Time:
King:19:25, Reineke:21:53, Creamer:23:27, Soto:25:55
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Ground to Overhead, 30 reps (movement initiates with barbell below the knees)
Post Your Time:
King:19:25, Reineke:21:53, Creamer:23:27, Soto:25:55
05 November 2011
WOD 05 NOV 11
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
Post your time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
Post your time:
04 November 2011
WOD 05-10 NOV 11
crossFit Bonifas will not meet next week. We'll start back after the Veterans Day weekend. Sametime at Collie Field House (CFH) 0600-0700 M-F.
WOD 04 NOV 11
Seven rounds of:
35 Double-unders
1 snatch
post your time and total weight
Don: 10:49 665lb
35 Double-unders
1 snatch
post your time and total weight
Don: 10:49 665lb
WOD 03 NOV 11
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
Post your time
Don:16:17 95lb OHW/65lb Farmer Carry
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
Post your time
Don:16:17 95lb OHW/65lb Farmer Carry
27 October 2011
WOD 28 OCT 11
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
25 October 2011
WOD 26 OCT 11
Press 2-2-2-2-2-2-2-2-2-2
Post Your Max
Giff: 185lb
King: 145lb
Reineke: 145lb
Creamer: 145lb
Soto: 115lb
Resting 60 seconds between sets:
Brother "Spartacus" 185lb PP
Post Your Max
Giff: 185lb
King: 145lb
Reineke: 145lb
Creamer: 145lb
Soto: 115lb
Resting 60 seconds between sets:
Brother "Spartacus" 185lb PP
24 October 2011
WOD 25 OCT 11
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
23 October 2011
WOD 24 OCT 11
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Post Your Time:
GG: 37:02 Rx'd,SC:23:00,DK: 28:10,BD: 36:30,RQ: 36:40, MR:37:31, DI:34:09
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Post Your Time:
GG: 37:02 Rx'd,SC:23:00,DK: 28:10,BD: 36:30,RQ: 36:40, MR:37:31, DI:34:09
21 October 2011
20 October 2011
WOD 21OCT
Overhead Squat
1-1-1-1-1-1-1
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
1-1-1-1-1-1-1
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
19 October 2011
WOD 20 OCT 11
CofS PT
Finisher for CrossFitters
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-under
Post your time:
Don: 6:41 (95lb)
Dennis: 9:35 (45lb)
Finisher for CrossFitters
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-under
Post your time:
Don: 6:41 (95lb)
Dennis: 9:35 (45lb)
18 October 2011
WOD 19 OCT 11
Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
Post Your Time:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
Post Your Time:
17 October 2011
WOD 18 OCT 11
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post Your Time and Loads:
Gifford: 15:52 135lb/45lb,Quirishi: 13:55 75lb/35lb,Bell: 14:40 95lb/45lb
,Ifurung: 15:33 65lb/35lb, Creamer:12:30 65lb/35lb, Ratcliff: 17:00 45lb/35lb
King: 15:30 115lb/50lb
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post Your Time and Loads:
Gifford: 15:52 135lb/45lb,Quirishi: 13:55 75lb/35lb,Bell: 14:40 95lb/45lb
,Ifurung: 15:33 65lb/35lb, Creamer:12:30 65lb/35lb, Ratcliff: 17:00 45lb/35lb
King: 15:30 115lb/50lb
16 October 2011
WOD 17 OCT 11
Five rounds for time of:
Row 200 meters
20 Pull-ups
Row 200 meters
20 Push-ups
Row 200 meters
20 Sit-ups
Row 200 meters
20 Squats
Post your time:
Greg: 42:23 Rx'd
Don: 44:59 Rx'd
Two weeks of WARPATH support made some of us fat and lazy. We are back and ready.
Row 200 meters
20 Pull-ups
Row 200 meters
20 Push-ups
Row 200 meters
20 Sit-ups
Row 200 meters
20 Squats
Post your time:
Greg: 42:23 Rx'd
Don: 44:59 Rx'd
Two weeks of WARPATH support made some of us fat and lazy. We are back and ready.
05 October 2011
WOD 05 OCT 11
Muscle Snatch 1-1-1-1-1
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5
Post your loads
King MS: 95-95-115(F)-105-105
PS: 115(F)-105-95-105-110
S: 65-85-95-95-105-115
Hopkins: RXd
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5
Post your loads
King MS: 95-95-115(F)-105-105
PS: 115(F)-105-95-105-110
S: 65-85-95-95-105-115
Hopkins: RXd
04 October 2011
WOD 04 OCT 11
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Post your time:
Don: 13:58
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Post your time:
Don: 13:58
03 October 2011
WOD 03 OCT 11
"Carse"
21-18-15-12-9-6-3 reps for time of:
50 pound Squat clean
Double-under
135 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
King 32:29
Creamer: 34:48
Hopkins: 36:39
21-18-15-12-9-6-3 reps for time of:
50 pound Squat clean
Double-under
135 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
King 32:29
Creamer: 34:48
Hopkins: 36:39
22 September 2011
19 September 2011
WOD 20 SEP 11
Split Jerk
3-3-3-2-2
WOD
Five rounds for time of:
35 Double-unders
Run 200 meters
Gifford: 8:51, King 10:13, Bell 12:02, Querishi 12:03, Ifurung: 12:16, Myers 12:19, Soto 12:20
3-3-3-2-2
WOD
Five rounds for time of:
35 Double-unders
Run 200 meters
Gifford: 8:51, King 10:13, Bell 12:02, Querishi 12:03, Ifurung: 12:16, Myers 12:19, Soto 12:20
WOD 19 SEP 11
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Gifford: 267 , King: 246, Reineke: 205, Cramer: 207, Bell: 206, Perea: 203, Ifurung: 183, Querishi: 183, Soto: 151, Myers: 146
B.J. Penn and Dennis
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Gifford: 267 , King: 246, Reineke: 205, Cramer: 207, Bell: 206, Perea: 203, Ifurung: 183, Querishi: 183, Soto: 151, Myers: 146
B.J. Penn and Dennis
14 September 2011
WOD 14 SEP 11
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the reps.
King: OHS 135, FS 195, BS 225
Gifford: OHS 185, FS 205, BS 245
Hopkins: OHS 85, FS 145, BS 135
Soto: OHS 45, FS 65, BS 65
Qureishi: OHS 105, FS 205, BS 225
Reineke: OHS 135, FS 165, BS 185
Bell: OHS 135, FS165, BS165
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the reps.
King: OHS 135, FS 195, BS 225
Gifford: OHS 185, FS 205, BS 245
Hopkins: OHS 85, FS 145, BS 135
Soto: OHS 45, FS 65, BS 65
Qureishi: OHS 105, FS 205, BS 225
Reineke: OHS 135, FS 165, BS 185
Bell: OHS 135, FS165, BS165
WOD 13 SEP 11
Four rounds for time of:
Run 400 meters
95lb thrusters, 15 reps
15 pull-ups
Greg: 18:13 Rx
Don: 21:32 Rx
Myron: 24:18
Charles: 25:00
Romeo: 23:11
Angel: 28:51
Kris: 29:12
Run 400 meters
95lb thrusters, 15 reps
15 pull-ups
Greg: 18:13 Rx
Don: 21:32 Rx
Myron: 24:18
Charles: 25:00
Romeo: 23:11
Angel: 28:51
Kris: 29:12
11 September 2011
WOD 10 - 12 SEP 11
Happy Chusok.
Enjoy your three day weekend. we'll meet at 0600 on Tuesday, New CrossFit Room at Collier Field House.
Coach Glassman and I at CrossFit Oahu
Enjoy your three day weekend. we'll meet at 0600 on Tuesday, New CrossFit Room at Collier Field House.
Coach Glassman and I at CrossFit Oahu
08 September 2011
WOD 09 SEP 11
For Time:
25 Walking lunge Steps
20 Pull-ups
50 Box Jumps
20 Double Unders or 80 Jump rope
25 Ring Dip or Dips
20 Knees to elbows
30 Kettle bell swings
30 Sit ups
20 Hang squat clean: 35 pounds dumbbells
25 Prone Row
30 Wall ball shot
25 Walking lunge Steps
20 Pull-ups
50 Box Jumps
20 Double Unders or 80 Jump rope
25 Ring Dip or Dips
20 Knees to elbows
30 Kettle bell swings
30 Sit ups
20 Hang squat clean: 35 pounds dumbbells
25 Prone Row
30 Wall ball shot
WOD 08 SEP 11
CofS PT.
Urban Orienteering Course.
Black Team: 38 Points (Team CPT: COL Reineke)
Red Team: 32 Points (Team CPT: COL Jackson)
Blue Team <32
Green Team <32
Thanks to G1 for an outstanding workout today. My team (RED) ran little over 5 miles.
Urban Orienteering Course.
Black Team: 38 Points (Team CPT: COL Reineke)
Red Team: 32 Points (Team CPT: COL Jackson)
Blue Team <32
Green Team <32
Thanks to G1 for an outstanding workout today. My team (RED) ran little over 5 miles.
WOD 02 SEP 11
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Soto: 44+122 =166
Bell: 65+209 = 274
Querishi: 49+154 = 203
King: 73+198 = 271
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Soto: 44+122 =166
Bell: 65+209 = 274
Querishi: 49+154 = 203
King: 73+198 = 271
WOD 31 AUG 11
"CrossFit Total"
1 rep BackSquat
1 rep Shoulder press
1 rep Deaflift
King: 205/115/275 = 595
Bell: 165/105/155 = 425
Soto: 65/105/175= 345
Qureishi: 205/115/225 = 550
1 rep BackSquat
1 rep Shoulder press
1 rep Deaflift
King: 205/115/275 = 595
Bell: 165/105/155 = 425
Soto: 65/105/175= 345
Qureishi: 205/115/225 = 550
WOD 30 AUG 11
3 rounds for time of:
400 M RUN
20 Burpees
10 leg tugs
Soto: 19:53
Reineke: 16:51
King: 18:30 (4 Rounds)
Romeo: 19:00
400 M RUN
20 Burpees
10 leg tugs
Soto: 19:53
Reineke: 16:51
King: 18:30 (4 Rounds)
Romeo: 19:00
WOD 15 AUG 11
Three rounds of 900M rest 1 minutes in between
Don: 4:18, 3:56, 3:46
Romeo: 5:25, 5:16, 5:01
Don: 4:18, 3:56, 3:46
Romeo: 5:25, 5:16, 5:01
12 August 2011
WOD 12 AUG 11
"Cindy +200M"
AMRAP in 15 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
200M Run:
Post your rounds:
King: 6 rds
Ryu: 5 rds + 5/10/6
Qureishi: 5 rds + 5
AMRAP in 15 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
200M Run:
Post your rounds:
King: 6 rds
Ryu: 5 rds + 5/10/6
Qureishi: 5 rds + 5
10 August 2011
WOD 11 AUG 11
For time:
20 Calorie Bike
30 Air Squat
20 Leg Tuck
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 55 pound Dumbbell
30 Burpees
20 Shoulder to overhead, 95 pounds
400M run w/45 pounds plate
Post your time:
King: 13:38
Ryu: 15:11
Sliva: 15:11
Bell: 17:40
Querishi: 18:18
20 Calorie Bike
30 Air Squat
20 Leg Tuck
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 55 pound Dumbbell
30 Burpees
20 Shoulder to overhead, 95 pounds
400M run w/45 pounds plate
Post your time:
King: 13:38
Ryu: 15:11
Sliva: 15:11
Bell: 17:40
Querishi: 18:18
09 August 2011
WOD 10 AUG 11
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
King: 45-65-75-95-115
Bell: 45-65-75-95-115
Qureishi: 45-45-45-45-45
Ryu: 15-15-25-15-15
Finisher
3 Mile Bike
Post your Time: Qureishi: 8:30, King: 8:25
Post loads to comments.
King: 45-65-75-95-115
Bell: 45-65-75-95-115
Qureishi: 45-45-45-45-45
Ryu: 15-15-25-15-15
Finisher
3 Mile Bike
Post your Time: Qureishi: 8:30, King: 8:25
WOD 09 AUG 11
For Time:
10, Crossfit Push-up
20, Wallball shot
30, Toe to Bar
40, Power Clean, 75lb
50, Burpees
Bell, 17:03 (Rx), King 14:50 (Rx), Sliva 16:10, Myers 12:10, Qureishi 20:25
10, Crossfit Push-up
20, Wallball shot
30, Toe to Bar
40, Power Clean, 75lb
50, Burpees
Bell, 17:03 (Rx), King 14:50 (Rx), Sliva 16:10, Myers 12:10, Qureishi 20:25
23 July 2011
20 July 2011
WOD 21 JUL 11
CofS PT link-up at the CFH 0550
WOD after PT
Weighted push-up 1-1-1-1-1-1-1 reps
Post your load:
WOD after PT
Weighted push-up 1-1-1-1-1-1-1 reps
Post your load:
WOD 20 JUL 11
Backsquat
3-3-3-2-2
HERO WOD
"Manion"
Seven Rounds for time of:
Run 400m
Air Squat, 29 rep
King: 21:40
Reineke: 22:28
Guzman:23:03
Soto: 23:57
Bell: 23:09
Ratliff: 23:44
3-3-3-2-2
HERO WOD
"Manion"
Seven Rounds for time of:
Run 400m
Air Squat, 29 rep
King: 21:40
Reineke: 22:28
Guzman:23:03
Soto: 23:57
Bell: 23:09
Ratliff: 23:44
18 July 2011
WOD 19 JUL 11
Clean
1-1-1-1-1-1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
1-1-1-1-1-1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
WOD 18 JUL 11
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
12 July 2011
WOD 12 JUL 11
The bear Complex WOD
7 sets of the sequence
power clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds, rest between rounds as needed
post load:
Glass:95lb
King:95
Bell:65
Reineke:65
Guzman:65
Soto:55
Choi:55
"PV 35"
7 sets of the sequence
power clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds, rest between rounds as needed
post load:
Glass:95lb
King:95
Bell:65
Reineke:65
Guzman:65
Soto:55
Choi:55
"PV 35"
10 July 2011
WOD 11 JUL 11
Ten rounds for time of:
Run 200 M
145 pound Deadlift, 10 reps
15 Push-ups
Post your time:
Glass: 20:17 Rx
King: 22:11 Rx
Reineke: 23:41 Rx
Garris: 23:00 Rx
Guzman: 20:52
Bell: 22:25
Soto: 20:57 (13 rounds)
Finisher
5K Row
Steve: 20:XX
KIng: 23:47
Soto: 25:10
Run 200 M
145 pound Deadlift, 10 reps
15 Push-ups
Post your time:
Glass: 20:17 Rx
King: 22:11 Rx
Reineke: 23:41 Rx
Garris: 23:00 Rx
Guzman: 20:52
Bell: 22:25
Soto: 20:57 (13 rounds)
Finisher
5K Row
Steve: 20:XX
KIng: 23:47
Soto: 25:10
06 July 2011
WOD 07 JUL 11
Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups
Post your time:
135 pound Front squat, 12 reps
12 Burpee pull-ups
Post your time:
03 July 2011
WOD 06 JUL 11
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
King: 30:34 Rx
Reineke: 38:08 Rx
Soto: 29:00 (35 reps)
Guzman: 33:05 (35 reps)
Welcome to our new Level 1 certified trainer to G35 FUOPS. Sir, we are glad to have you in our team.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
King: 30:34 Rx
Reineke: 38:08 Rx
Soto: 29:00 (35 reps)
Guzman: 33:05 (35 reps)
Welcome to our new Level 1 certified trainer to G35 FUOPS. Sir, we are glad to have you in our team.
04-05 JUL 11
Enjoy your four day weekend.
See you on Wed morning
Don't forget to row your way to healthy. Sign up with Concept2.com and select CrossFit Bonifas as your affiliate and joint our 1,000,000 meter challenge. Total we've rowed for 65,570 meters (41 miles) so far.
Try below work out during four day weekend. Courtesy of Concept2 HQ.
Short
5 x 750m / 1 min easy
Row five 750 meter pieces. Row for one minute at light pressure between each 750.
Long
2 x 6000m rate increase 24-28 / 4 min easy
Row two 6000 meter pieces. In each piece the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
See you on Wed morning
Don't forget to row your way to healthy. Sign up with Concept2.com and select CrossFit Bonifas as your affiliate and joint our 1,000,000 meter challenge. Total we've rowed for 65,570 meters (41 miles) so far.
Try below work out during four day weekend. Courtesy of Concept2 HQ.
Short
5 x 750m / 1 min easy
Row five 750 meter pieces. Row for one minute at light pressure between each 750.
Long
2 x 6000m rate increase 24-28 / 4 min easy
Row two 6000 meter pieces. In each piece the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
WOD 01 JUL 11
Team WOD
AMRAP in 15 min of:
50 M: Run
Push-up
Kettlebell swing
WOD #2
"Cindy" in 10 min
As many rounds in 10 min of:
5 Pull-ups
10 Push-ups
15 Squats
King: 8 Rds
Lauente: 6 Rds
Han: 6 Rds
Guzman: 5 Rds
Sota: 5 Rds
AMRAP in 15 min of:
50 M: Run
Push-up
Kettlebell swing
WOD #2
"Cindy" in 10 min
As many rounds in 10 min of:
5 Pull-ups
10 Push-ups
15 Squats
King: 8 Rds
Lauente: 6 Rds
Han: 6 Rds
Guzman: 5 Rds
Sota: 5 Rds
28 June 2011
WOD 30 JUN 11
Modified "Fight Gone Bad"
Three rounds of:
1 min: Burpees
1 min: SDHP 75lb
1 min: Box jump 20inch
1 min: push press 75lb
1 min: Wall ball shot
1 min rest
Post your total reps:
King: 293
Perea: 220
Guzman: 151
Sota: 149
Three rounds of:
1 min: Burpees
1 min: SDHP 75lb
1 min: Box jump 20inch
1 min: push press 75lb
1 min: Wall ball shot
1 min rest
Post your total reps:
King: 293
Perea: 220
Guzman: 151
Sota: 149
WOD 29 JUN 11
Five rounds for time of:
Run 400 Meters
30 Box Jumps, 24 inch box
30 Y Squat
Post your time:
Run 400 Meters
30 Box Jumps, 24 inch box
30 Y Squat
Post your time:
WOD 28 JUN 11
Modified "Nate"
complete as many rounds in 20 min as you can of:
2 Pull-ups
4 Push-ups
8 Kettlebell swings
Post you rounds:
King: 21rds +2/4/5
Guzman: 19rds +2/3
Bell: 16rds
Soto: 14 rds
complete as many rounds in 20 min as you can of:
2 Pull-ups
4 Push-ups
8 Kettlebell swings
Post you rounds:
King: 21rds +2/4/5
Guzman: 19rds +2/3
Bell: 16rds
Soto: 14 rds
WOD 27 JUN 11
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters
Post load and total time to comments
Run 800 meters
Snatch, 30 reps
Run 800 meters
Post load and total time to comments
10 June 2011
09 June 2011
WOD 09 JUN 11
Push Jerk 2-2-2-2-2-2-2-2-2-2 reps
Post load(s) to comments.
Glass 95/115/135/155/165/185/205/195(F)135/155
Han 95/115/135/155/155/155/165/155/155/155
Funk 95/115/135/155(F)/145/150/145/135/135/135
Lee 95/115/135/155(F)/155(F)/135/145/155(F)/155(F)
Choi 65/95/100/105/115/125
Hur 65/95/100/105/115/120
King:95/105/135/155/165(F)
Barriger 135/145/155/165(F)135/145/155
Post load(s) to comments.
Glass 95/115/135/155/165/185/205/195(F)135/155
Han 95/115/135/155/155/155/165/155/155/155
Funk 95/115/135/155(F)/145/150/145/135/135/135
Lee 95/115/135/155(F)/155(F)/135/145/155(F)/155(F)
Choi 65/95/100/105/115/125
Hur 65/95/100/105/115/120
King:95/105/135/155/165(F)
Barriger 135/145/155/165(F)135/145/155
WOD 08 JUN 11
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to: 21 JAN 11
Glass: 325/155/405 = 885
King: 245/125/315 = 685
Lee: 275/135/275 =685
Han: 205/135/275 = 615
Barriger: 215/115/275 = 605
Funk: 205/120/225 = 545
Ski: 225/135/225 = 585
Choi: 155/105/205 = 465
Hur: 155/95/195 = 445
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to: 21 JAN 11
Glass: 325/155/405 = 885
King: 245/125/315 = 685
Lee: 275/135/275 =685
Han: 205/135/275 = 615
Barriger: 215/115/275 = 605
Funk: 205/120/225 = 545
Ski: 225/135/225 = 585
Choi: 155/105/205 = 465
Hur: 155/95/195 = 445
06 June 2011
WOD 06 JUN 11
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Post time to comments.
Glass: 20:51 Rx
King: 20:42 35lb 20 rep 45lb 20 rep
Funk: 25:03 35lb
Han: 24:12 40lb
Ski 23:47 35lb
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Post time to comments.
Glass: 20:51 Rx
King: 20:42 35lb 20 rep 45lb 20 rep
Funk: 25:03 35lb
Han: 24:12 40lb
Ski 23:47 35lb
02 June 2011
WOD 03 JUN 11
Team WOD
As Far as possible in 20 Min:
Run
10 Handstand push-ups
Row
Post time to comments.
As Far as possible in 20 Min:
Run
10 Handstand push-ups
Row
Post time to comments.
WOD 02 JUN 11
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump
Post time to comments
Ski: 5:43 (155lb) Lee 5:47 (135lb) Glass 7:17 (315/245lb) Funk 6:50 (135lb) Han 9:36 (205/155lb) Hur 6:06 (95lb)
315 pound Deadlift
30" Box jump
Post time to comments
Ski: 5:43 (155lb) Lee 5:47 (135lb) Glass 7:17 (315/245lb) Funk 6:50 (135lb) Han 9:36 (205/155lb) Hur 6:06 (95lb)
31 May 2011
WOD 01 JUN 11
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Post time to comments.
Barriger: 28:16 Rx
King: 30:22 Rx
Glass: 31:26 Rx
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Post time to comments.
Barriger: 28:16 Rx
King: 30:22 Rx
Glass: 31:26 Rx
25 May 2011
WOD 26 MAY 11
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Post rounds completed to comments
15 Chest to bar pull-ups
30 second Ring L-sit hold
Post rounds completed to comments
24 May 2011
WOD 25 MAY 11
Five rounds for time of:
Swim 50 meters
25 Push-ups (Lift your hands at the bottom of the push-up)
Post times:
We'll meet at CFH 0600 and drive to pool #3. Bring Towel.
Franciski: 14:40
King: 14:49
Cha: 16:55 (modified push-up)
Hur: 17:30
Swim 50 meters
25 Push-ups (Lift your hands at the bottom of the push-up)
Post times:
We'll meet at CFH 0600 and drive to pool #3. Bring Towel.
Franciski: 14:40
King: 14:49
Cha: 16:55 (modified push-up)
Hur: 17:30
23 May 2011
WOD 24 MAY 11
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round
Post time and total of all successful snatches to comments. Do not count missed reps.
Glass 9:45/670, Funk 20:23/765, King: 10:20/420, Choi: 13:38, Ski: 14:02/685, Laurente: 18:29/610,
Original CrossFit Bonifas location at Camp Bonifas
35 Double-unders
1 Snatch
Make one snatch attempt per round
Post time and total of all successful snatches to comments. Do not count missed reps.
Glass 9:45/670, Funk 20:23/765, King: 10:20/420, Choi: 13:38, Ski: 14:02/685, Laurente: 18:29/610,
Original CrossFit Bonifas location at Camp Bonifas
WOD 23 MAY 11
MAX Bench Press
1-1-1-1-1-1-1
Glass: 285lb
Garris: 245lb
Lauente: 215lb
King: 205lb
Franciski: 205lb
Funk: 195lb
Barriger:165lb
1 Mile Run
Barriger: 5:09
Choi: 5:18
Glass: 5:26
Kig: 5:43
Hur: 6:10
Cha: 6:15
Lauente: 6:20
Funk 6:75
Garris: 7:07 (Rower)
1-1-1-1-1-1-1
Glass: 285lb
Garris: 245lb
Lauente: 215lb
King: 205lb
Franciski: 205lb
Funk: 195lb
Barriger:165lb
1 Mile Run
Barriger: 5:09
Choi: 5:18
Glass: 5:26
Kig: 5:43
Hur: 6:10
Cha: 6:15
Lauente: 6:20
Funk 6:75
Garris: 7:07 (Rower)
21 May 2011
21 MAY 11
Rest Day
1.000,000 Meter Challenge. 1,000,000 KM = 621,371.2 Miles
CrossFit Bonifas has signed up for Million Meter Club Challenge. Everytime you row on the concept2 rower at CFH log your distance for the club (CrossFit Bonifas) See if we can complete this before we PCS. This will automatically enroll you as individual million meter challenger as well as the club.
All meters must be rowed on the Concept2 Indoor Rower.
When we reach the goal a certificate (worlwide) and obtain million meter T-shirt from Concept2
1.000,000 Meter Challenge. 1,000,000 KM = 621,371.2 Miles
CrossFit Bonifas has signed up for Million Meter Club Challenge. Everytime you row on the concept2 rower at CFH log your distance for the club (CrossFit Bonifas) See if we can complete this before we PCS. This will automatically enroll you as individual million meter challenger as well as the club.
All meters must be rowed on the Concept2 Indoor Rower.
When we reach the goal a certificate (worlwide) and obtain million meter T-shirt from Concept2
18 May 2011
17 May 2011
WOD 18 MAY 11
Thruster 2-2-2-2-2-2-2
Post load(s) to comments.
Brandon: 115-135-155-175-185-195(F)-195
Glass: 115-135-155-135-95-95-135
Garris: 115-135-155-135-95-95-135
King: 95-105-115-125-135-135-145
Lauente:95-105-115-125-135
Franciski: 95-105-115-125-135
Wickens: 55-65-75-95
Barriger: 225-245-255-275-285(F)-275-275 Deadlift
Finisher
C2 rower: 3000m for time:
Courtesy of CrossFit Endurance
Barriger: 11:26
Glass: 12:32
Lauente: 9:52 (2000 M)
Bell: 14:43
Wickens: 15:48
Post load(s) to comments.
Brandon: 115-135-155-175-185-195(F)-195
Glass: 115-135-155-135-95-95-135
Garris: 115-135-155-135-95-95-135
King: 95-105-115-125-135-135-145
Lauente:95-105-115-125-135
Franciski: 95-105-115-125-135
Wickens: 55-65-75-95
Barriger: 225-245-255-275-285(F)-275-275 Deadlift
Finisher
C2 rower: 3000m for time:
Courtesy of CrossFit Endurance
Barriger: 11:26
Glass: 12:32
Lauente: 9:52 (2000 M)
Bell: 14:43
Wickens: 15:48
16 May 2011
WOD 17 MAY 11
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post rounds completed to comments.
Glass: 6rds (RX)
Garris: 3rds + 5 push press (Rx)
Winters: 4 rds + 3 push press (225, 115)
King: 4 rds + 3 Deadlift (225, 115)
Franciski: 4 rds + 3 Deadlift(225, 115)
Lauante: 4 rds + 6 push press (185, 115)
choi: 3 rds + 3 push press (155, 95)
Cha 4 rds + 3 Deadlift (135, 65)
Hur: 3 rds (135, 65)
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post rounds completed to comments.
Glass: 6rds (RX)
Garris: 3rds + 5 push press (Rx)
Winters: 4 rds + 3 push press (225, 115)
King: 4 rds + 3 Deadlift (225, 115)
Franciski: 4 rds + 3 Deadlift(225, 115)
Lauante: 4 rds + 6 push press (185, 115)
choi: 3 rds + 3 push press (155, 95)
Cha 4 rds + 3 Deadlift (135, 65)
Hur: 3 rds (135, 65)
WOD 16 MAY 11
Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Row sit-ups
Handstand walk 40 feet
Post time to comments.
Glass: 13:18
Winters: 13:20
King: 14:47
Brandon: 14:50
Franciski: 16:00
Steve: 16:12
Lauente: 17:15
Hur: 17:20
Funk: 18:12
Garris: 18:46
Welcome Brandon..
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Row sit-ups
Handstand walk 40 feet
Post time to comments.
Glass: 13:18
Winters: 13:20
King: 14:47
Brandon: 14:50
Franciski: 16:00
Steve: 16:12
Lauente: 17:15
Hur: 17:20
Funk: 18:12
Garris: 18:46
Welcome Brandon..
11 May 2011
WOD 12 MAY 11
Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders
Post your time:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders
Post your time:
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
24" Box jump
75 pound Power snatch
Chest to bar Pull-up
Post your time:
Glass: 7:53
King: 8:38
09 May 2011
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
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
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
05 May 2011
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)
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)
04 May 2011
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
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
02 May 2011
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
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
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
25 April 2011
WOD 28 APR 11
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Sprint, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Glass, Choi, Bienek: 800 M club
Good job
Start reading the new TC 3.22-20
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Sprint, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Glass, Choi, Bienek: 800 M club
Good job
Start reading the new TC 3.22-20
WOD 25 APR 11
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
Glass: 12:38
King: 12:59
Ski: 14:08
Laurente: 16:28
Lee: 18:30
Bell: 19:03
Hur: 23:10
Cha: 23:20
Bienick: 24:15
Winters: 29:40 (Completed two rounds/Nice motivation)
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
Glass: 12:38
King: 12:59
Ski: 14:08
Laurente: 16:28
Lee: 18:30
Bell: 19:03
Hur: 23:10
Cha: 23:20
Bienick: 24:15
Winters: 29:40 (Completed two rounds/Nice motivation)
21 April 2011
WOD 22 APR 11
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 V-ups
15 Wall ball shots, 20 pound ball
Post your rounds:
Glass: 7 Rds + clean + V ups (Rx)
King: 8 Rds (115 lbs)
Winters: 6 rds (115 lbs)
Lee: 6 rds (95 lbs)
Bell: 7 rds (50 lbs)
Bieniek: 6 rds + Clean + V ups + 10 wall ball (60 lbs)
Choi: 7 rds (50 lbs)
McGee: 8 rds (40 lb)
Franciski: 7 rds + clean + V ups (40lb)
Cha: 7 rds (40 lbs)
Hur: 7 rds (40lb)
APFT was cancelled due to the rain... Good luck next week.
145 pound Power clean, 5 reps
10 V-ups
15 Wall ball shots, 20 pound ball
Post your rounds:
Glass: 7 Rds + clean + V ups (Rx)
King: 8 Rds (115 lbs)
Winters: 6 rds (115 lbs)
Lee: 6 rds (95 lbs)
Bell: 7 rds (50 lbs)
Bieniek: 6 rds + Clean + V ups + 10 wall ball (60 lbs)
Choi: 7 rds (50 lbs)
McGee: 8 rds (40 lb)
Franciski: 7 rds + clean + V ups (40lb)
Cha: 7 rds (40 lbs)
Hur: 7 rds (40lb)
APFT was cancelled due to the rain... Good luck next week.
20 April 2011
WOD 21 APR 11
8A CofS PT
Team WODs
WOD #1
AMRAP in 5 min of:
100 M Run
Push-up
Air Squats
Post your team's total reps: Good Job Team 15 Push-ups: 265, Air Squat: 227.
T15-492, T14-440, T6-437, T16-437, T?-436, T18-427, T8-394, T20-392, T21-391, T13-385
T?-364, T2-355, T5-354, T11-354, T4-342, T7-340, T9-340, T3-322, T19-294, T1-268,
T12-260
WOD #2 "Filthy G35"
AMRAP in 2 min of: (Relay with your team member)
Step-up
Pull-up
Agility Run
Burpees
Knnes to elbows
Ring Dip
Overhead Squat
Ammo Can Carry(60lb)
Push Press (45lb)
Post your team's total. Outstanding score Team 15, Good Job again!...
T15-1466, T2-1355, T3-1254, T7-1243, T1-1232, T11-1227, T13-1206, T8-1135, T9-1128,
T6-1109, T18-1101, T19-1043, T14-1038, T5-1021, T12-848, T4-784, T?-706
Team 15's Score: Step-up: 54, Pull-ups: 54, Agility Run 550M, Burpees: 41, Leg Tug: 67, Ring Dip: 80, Y-Squat: 110, Ammo carry: 400 M, Overhead Press: 110.
Team WODs
WOD #1
AMRAP in 5 min of:
100 M Run
Push-up
Air Squats
Post your team's total reps: Good Job Team 15 Push-ups: 265, Air Squat: 227.
T15-492, T14-440, T6-437, T16-437, T?-436, T18-427, T8-394, T20-392, T21-391, T13-385
T?-364, T2-355, T5-354, T11-354, T4-342, T7-340, T9-340, T3-322, T19-294, T1-268,
T12-260
WOD #2 "Filthy G35"
AMRAP in 2 min of: (Relay with your team member)
Step-up
Pull-up
Agility Run
Burpees
Knnes to elbows
Ring Dip
Overhead Squat
Ammo Can Carry(60lb)
Push Press (45lb)
Post your team's total. Outstanding score Team 15, Good Job again!...
T15-1466, T2-1355, T3-1254, T7-1243, T1-1232, T11-1227, T13-1206, T8-1135, T9-1128,
T6-1109, T18-1101, T19-1043, T14-1038, T5-1021, T12-848, T4-784, T?-706
Team 15's Score: Step-up: 54, Pull-ups: 54, Agility Run 550M, Burpees: 41, Leg Tug: 67, Ring Dip: 80, Y-Squat: 110, Ammo carry: 400 M, Overhead Press: 110.
WOD 20 APR 11
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Steve: max 115
Don: max 105
Brian: Shoulder press max 105
Post loads to comments.
Steve: max 115
Don: max 105
Brian: Shoulder press max 105
WOD 19 APR 11
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Prone Row
Post time to comments.
Glass: 24:14
King: 25:28
Laurente: 25:33
Funk: 26:30
Lee: 27:03
Franciski: 27:09
Choi: 27:49
Bannister: 28:33
Cha: 29:57
Hur: 30:14
Winters: 31:28
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Prone Row
Post time to comments.
Glass: 24:14
King: 25:28
Laurente: 25:33
Funk: 26:30
Lee: 27:03
Franciski: 27:09
Choi: 27:49
Bannister: 28:33
Cha: 29:57
Hur: 30:14
Winters: 31:28
WOD 18 APR 11
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
12 April 2011
WOD 12 APR 11
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Shoulder or Push press
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Shoulder or Push press
WOD 11 APR 11
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments
Fight Gone Bad WOD
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments
Fight Gone Bad WOD
07 April 2011
WOD 08 APR 11
Overhead squat
1-1-1-1-1-1-1
Winters: 135lb, King 125lb, Funk: 95lb, Ski: 85lb, Glass: 75lb, Garris: 75lb, Bienick: 75lbs
Team WOD:
Complete as many reps as possible in 15 minutes of:
Row or Run 200M
Pull-ups
Push-ups
Row Sit-ups
Team A: 668
Team B: 737
Team C: 698
1-1-1-1-1-1-1
Winters: 135lb, King 125lb, Funk: 95lb, Ski: 85lb, Glass: 75lb, Garris: 75lb, Bienick: 75lbs
Team WOD:
Complete as many reps as possible in 15 minutes of:
Row or Run 200M
Pull-ups
Push-ups
Row Sit-ups
Team A: 668
Team B: 737
Team C: 698
06 April 2011
WOD 07 APR 11
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Post rounds and reps completed
165 pound Squat clean
165 pound Jerk
Post rounds and reps completed
05 April 2011
WOD 06 APR 11
MAX Shoulder Press
1-1-1-1-1-1-1
Post your max:
Glass: 165lb (81% of BW),
Garris: 145lb (76% of BW),
Franciski: 135lb (73% of BW)
King: 120lb (69% of BW)
Laurente: 115lb (68% of BW)
Sim: 75lb (68% of BW), Hur 75lb (68% of BW)
Lee: 125lb (66% of BW)
Funk: 115lb (65% of BW),
Winters: 125lb (61% of BW)
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Winters: 19:50, Glass: 19:55, Laurente: 20:40, King: 21:04, Lee: 21:22, Choi: 21:42, Shim: 23:00, Ski: 23:35 (Sub Run for Row), Cha: 24:24, Hur: 24:47 Funk: 26:10 (Sub Run for Row)Garris: 25:30
1-1-1-1-1-1-1
Post your max:
Glass: 165lb (81% of BW),
Garris: 145lb (76% of BW),
Franciski: 135lb (73% of BW)
King: 120lb (69% of BW)
Laurente: 115lb (68% of BW)
Sim: 75lb (68% of BW), Hur 75lb (68% of BW)
Lee: 125lb (66% of BW)
Funk: 115lb (65% of BW),
Winters: 125lb (61% of BW)
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Winters: 19:50, Glass: 19:55, Laurente: 20:40, King: 21:04, Lee: 21:22, Choi: 21:42, Shim: 23:00, Ski: 23:35 (Sub Run for Row), Cha: 24:24, Hur: 24:47 Funk: 26:10 (Sub Run for Row)Garris: 25:30
WOD 05 APR 11
"Filthy Fifty"
50 Burpees
50 Air Squat (Substituted)
50 Push Press, 45lb
50 Box Jump, 20 in
50 Jumping pull-ups
50 Kettle bell swing, 35lb
Walking lunges, 50 Steps
50 Knees to elbows
50 Sit-up (Substituted)
50 Double unders or 200 REG Jump rope
Post your time:
Glass: 27:25
King: 28:33
Laurente: 36:32
Funk: 37:00
Choi: 33:45
Shim: 34:25
Hur: 45:13
Cha: 47:27
50 Burpees
50 Air Squat (Substituted)
50 Push Press, 45lb
50 Box Jump, 20 in
50 Jumping pull-ups
50 Kettle bell swing, 35lb
Walking lunges, 50 Steps
50 Knees to elbows
50 Sit-up (Substituted)
50 Double unders or 200 REG Jump rope
Post your time:
Glass: 27:25
King: 28:33
Laurente: 36:32
Funk: 37:00
Choi: 33:45
Shim: 34:25
Hur: 45:13
Cha: 47:27
04 April 2011
WOD 04 APR 11
Back Squat:
3-3-3-2-2
Rest 5 min
Four rounds for time:
400 Meter Run
50 Squats
Post your time:
Glass: 14:45
Choi: 14:52
Shim: 15:55
King: 16:18
Hur: 18:40
Ski: 16:50
Cha: 16:52
3-3-3-2-2
Rest 5 min
Four rounds for time:
400 Meter Run
50 Squats
Post your time:
Glass: 14:45
Choi: 14:52
Shim: 15:55
King: 16:18
Hur: 18:40
Ski: 16:50
Cha: 16:52
WOD 01 April 11
Hang Power clean
1-1-1-1-1-1-1
Team WOD
AMRAP in 15 min:
Thruster 45lb
Push-ups
Overhead Lunge: 25lb
1-1-1-1-1-1-1
Team WOD
AMRAP in 15 min:
Thruster 45lb
Push-ups
Overhead Lunge: 25lb
30 March 2011
WOD 31 MAR 11
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Post your rounds:
King: 7 Rds + 9 DL +12 Push-up + 12 Box Jumps Rx'd
Glass: 7 Rds Rx
Garris: 7 Rds+ 6 DL (14" Bench)
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Post your rounds:
King: 7 Rds + 9 DL +12 Push-up + 12 Box Jumps Rx'd
Glass: 7 Rds Rx
Garris: 7 Rds+ 6 DL (14" Bench)
WOD 30 MAR 11
Modified "Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep. Modified Burpees as Row.
Glass: 314 Rx
King: 296 Rx
Winters: 287 Rx
Franciski: 266 Rx
Thomas: 233 Rx
Funk: 219 Rx
Garris: 214 Rx
Wickens: 228 50lb
Holmes: 180 30lb
Welcome to new crossfitters. See you tomorrow at 0600
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep. Modified Burpees as Row.
Glass: 314 Rx
King: 296 Rx
Winters: 287 Rx
Franciski: 266 Rx
Thomas: 233 Rx
Funk: 219 Rx
Garris: 214 Rx
Wickens: 228 50lb
Holmes: 180 30lb
Welcome to new crossfitters. See you tomorrow at 0600
29 March 2011
WOD 29 MAR 11
Deadlift
1-1-1-1-1-1-1
Glass:295-305-315-325-335-365-375
Garris:295-305-315-325-335-365-375
Funk: 190-205-215(F)-210-210(F)-205-205
Franciski: 175-175-185-195-205-225-275
Bienick: 135-145-155-165-175-175-180
Laurente: 175-175-185-195-205-225-235
Rest 5min
AMRAP in 10 min of:
15 Squats
15 Pull-ups
15 Ring-Dipa
Post your rounds
Glass: 4 + 6 dips
Laurente: 4
Franciski: 4
King: 3 + 15 squat + 12 Pull-ups
Garris: 2 + 15 squat + 10 Pull-ups
Funk: 2
1-1-1-1-1-1-1
Glass:295-305-315-325-335-365-375
Garris:295-305-315-325-335-365-375
Funk: 190-205-215(F)-210-210(F)-205-205
Franciski: 175-175-185-195-205-225-275
Bienick: 135-145-155-165-175-175-180
Laurente: 175-175-185-195-205-225-235
Rest 5min
AMRAP in 10 min of:
15 Squats
15 Pull-ups
15 Ring-Dipa
Post your rounds
Glass: 4 + 6 dips
Laurente: 4
Franciski: 4
King: 3 + 15 squat + 12 Pull-ups
Garris: 2 + 15 squat + 10 Pull-ups
Funk: 2
27 March 2011
HERO WOD 28 MAR 11
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Post your time and load:Glass: 41:38 Rx, Chris 44:00 Rx, King: 32:42 115lb, Hur: 36:25 40lb, Lee: 37:26 65lb, Choi: 38:40 50lb, Winters: 41:30 110lb, Laurente: 42:00 85lb, Bieniek: 45:40 55lb,
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Post your time and load:Glass: 41:38 Rx, Chris 44:00 Rx, King: 32:42 115lb, Hur: 36:25 40lb, Lee: 37:26 65lb, Choi: 38:40 50lb, Winters: 41:30 110lb, Laurente: 42:00 85lb, Bieniek: 45:40 55lb,
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
24 March 2011
WOD 25 MAR 11
Link-up at the Pool #3 (0600)
Swim and TEAM WOD
Swim: 10 x 25 meter Sprints all out efforts using paddles and buoy… 30 sec recovery between sprints.
Post your slowest Sprint time:
Steve B: 24"
Winters: <35"
King: 34"
Laurente: <35"
Funk: 45"
Franciski: <45"
Bieniek: <45"
Anthony: Made it
Glass: Made it
Lee:Kiddy Pool
Shim:Kiddy Pool
Team WOD
AMRAP in 15 Min
Swim
Pool side Dips
Air Squat
Team A: (Steve, King, Winters, Laurente) 370/396
Team B: (Glass, Bieniek, Francisik,Funk) 340/415
Team C: (Anthony, Lee, Shim) 375/312
It was an awesome workout this morning ans nice change of pace. We'll continue to keep Friday as team WOD.
Don't forget to stretch during this weekend. Flexibility is one of the ten reconized general physical skills.
Swim and TEAM WOD
Swim: 10 x 25 meter Sprints all out efforts using paddles and buoy… 30 sec recovery between sprints.
Post your slowest Sprint time:
Steve B: 24"
Winters: <35"
King: 34"
Laurente: <35"
Funk: 45"
Franciski: <45"
Bieniek: <45"
Anthony: Made it
Glass: Made it
Lee:Kiddy Pool
Shim:Kiddy Pool
Team WOD
AMRAP in 15 Min
Swim
Pool side Dips
Air Squat
Team A: (Steve, King, Winters, Laurente) 370/396
Team B: (Glass, Bieniek, Francisik,Funk) 340/415
Team C: (Anthony, Lee, Shim) 375/312
It was an awesome workout this morning ans nice change of pace. We'll continue to keep Friday as team WOD.
Don't forget to stretch during this weekend. Flexibility is one of the ten reconized general physical skills.
WOD 24 MAR 11
For time:
135 pound Front squat, 10 reps
Towel pull-up, 1 rep
135 pount Front Squat, 9 reps
Towel pull-up, 2 reps
135 pound Front squat, 8 reps
Towel pull-up, 3 reps
135 pound Front squat, 7 reps
Towel pull-up, 4 reps
135 pound Front squat, 6 reps
Towel pull-up, 5 reps
135 pound Front squat, 5 reps
Towel pull-up, 6 reps
135 pound Front squat, 4 reps
Towel pull-up, 7 reps
135 pound Front squat, 3 reps
Towel pull-up, 8 reps
135 pound Front squat, 2 reps
Towel pull-up, 9 reps
135 pound Front squat, 1 rep
Towel pull-up, 10 reps
Post your time:
King: 10:45
Glass: 13:55
135 pound Front squat, 10 reps
Towel pull-up, 1 rep
135 pount Front Squat, 9 reps
Towel pull-up, 2 reps
135 pound Front squat, 8 reps
Towel pull-up, 3 reps
135 pound Front squat, 7 reps
Towel pull-up, 4 reps
135 pound Front squat, 6 reps
Towel pull-up, 5 reps
135 pound Front squat, 5 reps
Towel pull-up, 6 reps
135 pound Front squat, 4 reps
Towel pull-up, 7 reps
135 pound Front squat, 3 reps
Towel pull-up, 8 reps
135 pound Front squat, 2 reps
Towel pull-up, 9 reps
135 pound Front squat, 1 rep
Towel pull-up, 10 reps
Post your time:
King: 10:45
Glass: 13:55
22 March 2011
WOD 23 MAR 11
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 50lbs
40 Pull-ups
30 Handstand push-ups
Post your time:
King: 18:12 (Elevated Push-ups)
Glass: 18:50 (Elevated Push-ups)
Steve: 19:29 (H.S Green & Purple)
Anthony: 23:45 (Elev push-ups)
Laurente: 18:51 (Green Band)
Franciski: 18:32 (Blue Band)
Lee: 19:52 (Blue)
Hur: 20:08 (Blue)
Funk: 23:53 (Green)
70 Burpees
60 Sit-ups
50 Kettlebell swings, 50lbs
40 Pull-ups
30 Handstand push-ups
Post your time:
King: 18:12 (Elevated Push-ups)
Glass: 18:50 (Elevated Push-ups)
Steve: 19:29 (H.S Green & Purple)
Anthony: 23:45 (Elev push-ups)
Laurente: 18:51 (Green Band)
Franciski: 18:32 (Blue Band)
Lee: 19:52 (Blue)
Hur: 20:08 (Blue)
Funk: 23:53 (Green)
21 March 2011
WOD 22 MAR 11
Run 10K
Post time to comments.
10K approved race track for CFH
Bieniek: 47:15
Laurente: 47:39
Glass: 47:50
Lee: 52:47
Hur: 52:57
Shim 53:04
Funk: 58:10
Post time to comments.
10K approved race track for CFH
Bieniek: 47:15
Laurente: 47:39
Glass: 47:50
Lee: 52:47
Hur: 52:57
Shim 53:04
Funk: 58:10
WOD 21 MAR 11
"Weaver"
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Post time to comments.
Glass: 33:12 Rx
Steve B: 34:47 Rx
King: 29:54: 1 X Rx, 3 X blue/Jumping
Choi: 32:30 Blue/Jumping
Shim: 32:30 Blue/Jumping
Franciski: 35:21 Blue/Jumping
Hur: 35: 29 Blue/Jumping
Garris: 41:48 Green/Jumping
Bieniek: 39:46 (3rds)
Funk: 39:46 (3rds)
"Hero" workouts are always smoker. Good job on those of you completed as prescribe (Rx).
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Post time to comments.
Glass: 33:12 Rx
Steve B: 34:47 Rx
King: 29:54: 1 X Rx, 3 X blue/Jumping
Choi: 32:30 Blue/Jumping
Shim: 32:30 Blue/Jumping
Franciski: 35:21 Blue/Jumping
Hur: 35: 29 Blue/Jumping
Garris: 41:48 Green/Jumping
Bieniek: 39:46 (3rds)
Funk: 39:46 (3rds)
"Hero" workouts are always smoker. Good job on those of you completed as prescribe (Rx).
18 March 2011
WOD 18 MAR 11
The Bear Complex
5 Rounds for Time of
7 reps of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
200 M Run
Men 65lb
Women 45lb
Post your time:
King: 11:46 (65lb)
Glass: 13:24 (65lb)
Lee: 14:05 (45lb)
Franciski: 14:06 (45lb)
Choi: 14:08 (30lb)
Shim: 14:20 (30lb)
Hur: 15:31 (40lb)
Laurente: 15:46 (45lb)
Funk: 15:48
Bieniek: 18:52 (45lb)
Good job on the WOD this morning.
5 Rounds for Time of
7 reps of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
200 M Run
Men 65lb
Women 45lb
Post your time:
King: 11:46 (65lb)
Glass: 13:24 (65lb)
Lee: 14:05 (45lb)
Franciski: 14:06 (45lb)
Choi: 14:08 (30lb)
Shim: 14:20 (30lb)
Hur: 15:31 (40lb)
Laurente: 15:46 (45lb)
Funk: 15:48
Bieniek: 18:52 (45lb)
Good job on the WOD this morning.
17 March 2011
WOD 17 MAR 11
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
King: 4rds (Submitted to CrossFit Game 2011)
Glass: 3rds + 30 + 12
Winters: 2rds + 10
Anthony: 2 rds
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
King: 4rds (Submitted to CrossFit Game 2011)
Glass: 3rds + 30 + 12
Winters: 2rds + 10
Anthony: 2 rds
15 March 2011
WOD 16 MAR 11
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Post your time:
G35 WOD
AMRAP in 15 min
Wallball Shots
Pull-up
50 Meter Farmers Carry
10 Wallball shots, 20 pound ball
10 Pull-ups
Post your time:
G35 WOD
AMRAP in 15 min
Wallball Shots
Pull-up
50 Meter Farmers Carry
WOD 15 MAR 11
7 Rounds of:
5 Shoulder Press
5 Push Press
5 Push Jerk
Post your weight:
Don: 65-85-95-95-85-65-65
Key: 45-45-45-45-45-45-45
Denis: 45-55-55-45
G35 WOD
AMRAP in 20 Min
15 Push-ups
20 Sit-ups
80 Yard Run
5 Shoulder Press
5 Push Press
5 Push Jerk
Post your weight:
Don: 65-85-95-95-85-65-65
Key: 45-45-45-45-45-45-45
Denis: 45-55-55-45
G35 WOD
AMRAP in 20 Min
15 Push-ups
20 Sit-ups
80 Yard Run
11 March 2011
WOD 11 MAR 10
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Don: 10min + 7
Welcome back from KR11 exercise. We'll take the Monday off and start back on Tuesday.
Use as many sets each minute as needed.
Don: 10min + 7
Welcome back from KR11 exercise. We'll take the Monday off and start back on Tuesday.
06 March 2011
WOD 06 MAR 11
SGM Special For Time:
Round 1:
1. Shuttle run: 20M, 40M, 60M
2. 30 Burpee.
3. 10 pullups.
4. 50 incline pushups. Feet elevated on a 3.5 foot surface.
5. 50 Rower situps.
Round 2:
1. Shuttle run: 20,40,60
2. 25 Burpee.
3. 10 pullups.
4. 40 incline pushups. Feet elevated on a 3.5 foot surface.
5. 40 Rower situps. (
Round 3:
1. Shuttle run: 20,40,60
2. 20 Burpee
3. 10 pullups.
4. 30 incline pushups. Feet elevated on a 3.5 foot surface.
5. 30 Rower situps. (See new PRT standard).
Round 4:
1. Shuttle run: 20, 40,60
2. 15 Burpies.
3. 10 pullups.
4. 20 incline pushups. Feet elevated on a 3.5 foot surface.
5. 20 Rower situps.
Round 5:
1. Shuttle run: 20,40,60
2. 10 Burpies.
3. 10 pullups.
4. 10 incline pushups. Feet elevated on a 3.5 foot surface.
5. 10 Rower situps.
Round 6: Shuttle run: 20,40,60
Post your time:
Don: 34:32
Round 1:
1. Shuttle run: 20M, 40M, 60M
2. 30 Burpee.
3. 10 pullups.
4. 50 incline pushups. Feet elevated on a 3.5 foot surface.
5. 50 Rower situps.
Round 2:
1. Shuttle run: 20,40,60
2. 25 Burpee.
3. 10 pullups.
4. 40 incline pushups. Feet elevated on a 3.5 foot surface.
5. 40 Rower situps. (
Round 3:
1. Shuttle run: 20,40,60
2. 20 Burpee
3. 10 pullups.
4. 30 incline pushups. Feet elevated on a 3.5 foot surface.
5. 30 Rower situps. (See new PRT standard).
Round 4:
1. Shuttle run: 20, 40,60
2. 15 Burpies.
3. 10 pullups.
4. 20 incline pushups. Feet elevated on a 3.5 foot surface.
5. 20 Rower situps.
Round 5:
1. Shuttle run: 20,40,60
2. 10 Burpies.
3. 10 pullups.
4. 10 incline pushups. Feet elevated on a 3.5 foot surface.
5. 10 Rower situps.
Round 6: Shuttle run: 20,40,60
Post your time:
Don: 34:32
05 March 2011
WOD 05 MAR 11
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards
Post your time:
Don: 22:03 (135lb X 1, 115 X 4)
135 pound Back squat, 20 reps
Handstand walk 20 yards
Post your time:
Don: 22:03 (135lb X 1, 115 X 4)
04 March 2011
WOD 04 MAR 11
Cindy
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squats
Post your rounds
Franciski: 16 rounds
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squats
Post your rounds
Franciski: 16 rounds
03 March 2011
WOD 03 MAR 11
50 BURPEES for time:
Don: 3:00
Kim SM:3:20
Glass: 3:35
Hur: 3:54
Franciski: 3:55
Don't forget to drink water during KR11.
Don: 3:00
Kim SM:3:20
Glass: 3:35
Hur: 3:54
Franciski: 3:55
Don't forget to drink water during KR11.
WOD 02 MAR 11
Tabata Squat:
20 second and 10 second rest for 8 rounds
Franciski: 11
Don: 15
Kim: 12
"Fran"
Glass: 7:45
20 second and 10 second rest for 8 rounds
Franciski: 11
Don: 15
Kim: 12
"Fran"
Glass: 7:45
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:
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:
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.
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.
22 February 2011
WOD 23 FEB 11
Deadlift 3-3-3-3-3 reps
Post loads:
Anthony: 225-250-275-300-325
Glass: 225-250-275-300-325
Steve:225-255-275 1xF-255 1xF-245
Don: 205-225-245-275-285(F)1Xea
Major benchmarks would certainly include bodyweight,
twice bodyweight, and three times bodyweight deadlifts
representing a “beginning,” “good,” and “great” deadlifts
respectively.
Post loads:
Anthony: 225-250-275-300-325
Glass: 225-250-275-300-325
Steve:225-255-275 1xF-255 1xF-245
Don: 205-225-245-275-285(F)1Xea
Major benchmarks would certainly include bodyweight,
twice bodyweight, and three times bodyweight deadlifts
representing a “beginning,” “good,” and “great” deadlifts
respectively.
21 February 2011
WOD 22 FEB 11
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to 14FEB11
Chris: 18 Rds + 5 Pull-ups
Glass: 18 Rds + 5 Pull-ups
Don: 17 Rds + 5 Pull-ups + 10 Push-up + 13 Squats
Anthony: 11 Rds +5 Pull-ups + 10 Push-ups + 8 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your rounds
Steve: 10 Rounds + 5 HSPU (Green) + 1 OLS (Green)
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to 14FEB11
Chris: 18 Rds + 5 Pull-ups
Glass: 18 Rds + 5 Pull-ups
Don: 17 Rds + 5 Pull-ups + 10 Push-up + 13 Squats
Anthony: 11 Rds +5 Pull-ups + 10 Push-ups + 8 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your rounds
Steve: 10 Rounds + 5 HSPU (Green) + 1 OLS (Green)
WOD 21 FEB 11
President's Day WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Steve: 14:36 Rx (width of basketball court)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Steve: 14:36 Rx (width of basketball court)
18 February 2011
WOD 18 FEB 11
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post your time:
Steve B: 11:48
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post your time:
Steve B: 11:48
17 February 2011
WOD 17 FEB 11
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Glass: 38:24 (45lb KB)
Don: 39:51 (45lb KB)
Hur: 42:17 (25lb KB)
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Glass: 38:24 (45lb KB)
Don: 39:51 (45lb KB)
Hur: 42:17 (25lb KB)
15 February 2011
WOD 16 FEB 11
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Don: 17:25
Glass:19:31
Newbies:
10 Rounds for Time:
10 Burpees
5 Pull-ups
Hur: 16:30 (Green Band)
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Don: 17:25
Glass:19:31
Newbies:
10 Rounds for Time:
10 Burpees
5 Pull-ups
Hur: 16:30 (Green Band)
WOD 15 FEB 11
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds
Post your loads:
Don: 35-40-45-50-55lbs
Glass: 40-45-50-55-60lbs
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds
Post your loads:
Don: 35-40-45-50-55lbs
Glass: 40-45-50-55-60lbs
13 February 2011
WOD 14 FEB 11
Valentine's Day WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds:
Steve B: 16 rounds
Anthony: 10 rounds +5pullups (deadhang pullups,purple band)
Kay: 9 rounds +5pullups (purple band,green band)
Great Job Steve
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds:
Steve B: 16 rounds
Anthony: 10 rounds +5pullups (deadhang pullups,purple band)
Kay: 9 rounds +5pullups (purple band,green band)
Great Job Steve
12 February 2011
WOD 12,13 FEB 11
Rest
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
10 February 2011
WOD 11 FEB 11
Team WOD
For time of:
1.5 pood Kettlebell swing, 315 reps
95 pound Power clean, 315 reps
315 Box jumps, 24" box
Post teams time
Team A: 30:32 Li, Steve C, Glass
Team B: 30:46 Brandi, Anthony, Don
For time of:
1.5 pood Kettlebell swing, 315 reps
95 pound Power clean, 315 reps
315 Box jumps, 24" box
Post teams time
Team A: 30:32 Li, Steve C, Glass
Team B: 30:46 Brandi, Anthony, Don
WOD 10 FEB 11
3 Mile Run
Post time:
Don: 21:40
Glass:24:42
Anthony: 34:13
We'll do the team WOD on Friday.
Post time:
Don: 21:40
Glass:24:42
Anthony: 34:13
We'll do the team WOD on Friday.
08 February 2011
WOD 09 FEB 11
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups / elevated push-ups
10 Toes to Bar
15 reps, Medicine ball cleans, 20lbs
Post your rounds:
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
Chris: 6 + 5 hand stand push-up (RX) 45 lb bar clean
Glass: 5 (RX) 45lb bar clean
Li: 6 Elevated push-up
Brandi: 5 Elevated push-up
Kay: 5 Elevated push-up
Anthony: 4 Elevated push-up
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups / elevated push-ups
10 Toes to Bar
15 reps, Medicine ball cleans, 20lbs
Post your rounds:
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
Chris: 6 + 5 hand stand push-up (RX) 45 lb bar clean
Glass: 5 (RX) 45lb bar clean
Li: 6 Elevated push-up
Brandi: 5 Elevated push-up
Kay: 5 Elevated push-up
Anthony: 4 Elevated push-up
07 February 2011
WOD 08 FEB 11
"Karen"
For time:
150 Wallball shots, 20 pound ball
POST time:
Steve: 6:09
Don: 6:26
Glass: 6:52
Li: 8:28
Anthony: 8:45
Kay:11:13
For time:
150 Wallball shots, 20 pound ball
POST time:
Steve: 6:09
Don: 6:26
Glass: 6:52
Li: 8:28
Anthony: 8:45
Kay:11:13
02 February 2011
WOD 03 FEB 11
Lunar New year WOD
Team WOD
AMRAP in 15 min
45lb plate carry 50 meter (25lb women)
Wall Ball Shots
Sumo Deadlift Highpull (75/45)
Team A: Glass, Li, Eric (380, 152 Total:532)
Team B: Don, Brandi,Anthony (305, 175 Total: 480)
Enjoy your Four-day weekend and We'll see you on Tuesday.
Team WOD
AMRAP in 15 min
45lb plate carry 50 meter (25lb women)
Wall Ball Shots
Sumo Deadlift Highpull (75/45)
Team A: Glass, Li, Eric (380, 152 Total:532)
Team B: Don, Brandi,Anthony (305, 175 Total: 480)
Enjoy your Four-day weekend and We'll see you on Tuesday.
01 February 2011
WOD 02 FEB 11
"FRAN"
21-15-9
95 pound Thruster
Pull-ups
Post your time:
Compare to 06JAN11
Don: 6:43 (Rx)
Steve: 6:53 (Rx)
Glass: 8:27 (Rx)
James: 7:20 (95,65,65)
Derek: 8:56 (75,65,65)
Sanae: 9:48 (65,55,45)
Daniel: 6:44 (65)
Anthony: 8:48 (65)
Li: 7:40 (55,55,45)
Kay:9:29 (45, Green)
Brandi:9:49 (45 Blue)
Freida: 10:00 (15,Blue)
21-15-9
95 pound Thruster
Pull-ups
Post your time:
Compare to 06JAN11
Don: 6:43 (Rx)
Steve: 6:53 (Rx)
Glass: 8:27 (Rx)
James: 7:20 (95,65,65)
Derek: 8:56 (75,65,65)
Sanae: 9:48 (65,55,45)
Daniel: 6:44 (65)
Anthony: 8:48 (65)
Li: 7:40 (55,55,45)
Kay:9:29 (45, Green)
Brandi:9:49 (45 Blue)
Freida: 10:00 (15,Blue)
31 January 2011
WOD 01 FEB 11
For time:
225lb or Body weight Deadlift, 21 reps
400 meter Run
225lb or Body weight Deadlift, 18 reps
400 meter Run
225lb or Body weight Deadlift, 15 reps
400 meter Run
225ob or Body weight Deadlift, 12 reps
400 meter Run
Post time to comments.
Steve: 20:26 (Rx)
Glass: 21:44 (Rx)
Don: 16:52 (BW)
Derek: 22:50 (BW)
Garris: 14:40 (135lb)
Li: 21:50 (135lb)
Eric: 18:12 (135lb)
Kay: 23:14 (95lb)
Brandi: 19:32 (85lb)
Carter: 21:22
Welcome to all.
225lb or Body weight Deadlift, 21 reps
400 meter Run
225lb or Body weight Deadlift, 18 reps
400 meter Run
225lb or Body weight Deadlift, 15 reps
400 meter Run
225ob or Body weight Deadlift, 12 reps
400 meter Run
Post time to comments.
Steve: 20:26 (Rx)
Glass: 21:44 (Rx)
Don: 16:52 (BW)
Derek: 22:50 (BW)
Garris: 14:40 (135lb)
Li: 21:50 (135lb)
Eric: 18:12 (135lb)
Kay: 23:14 (95lb)
Brandi: 19:32 (85lb)
Carter: 21:22
Welcome to all.
30 January 2011
WOD 31 JAN 11
For time:
20 Inch Box Jump 50 reps
Towel pull ups 50 reps
45lb Kettle bell swing 50 reps
50 Sit-ups
40lb dumbbell Hang Power Clean 50 reps
800 meter run
50 Back extention
Post your time:
Don: 18:10 (Rx)
Brandi: 18:23 (25lb, 15lb)
Glass: 20:27 (Rx)
Derek:23:56 (35lb, 25lb)
Kay: 24:32 (25lb, 15lb)
Anthony: 31:00 (- Back extention)
Welcome back Derek.
20 Inch Box Jump 50 reps
Towel pull ups 50 reps
45lb Kettle bell swing 50 reps
50 Sit-ups
40lb dumbbell Hang Power Clean 50 reps
800 meter run
50 Back extention
Post your time:
Don: 18:10 (Rx)
Brandi: 18:23 (25lb, 15lb)
Glass: 20:27 (Rx)
Derek:23:56 (35lb, 25lb)
Kay: 24:32 (25lb, 15lb)
Anthony: 31:00 (- Back extention)
Welcome back Derek.
28 January 2011
27 January 2011
WOD 28 JAN 11
HERO WOD
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Steve: 1:24-1:45 (RX)
Glass: 1:39-2:21 (RX)
Don: 1:29-1:52 (95)
Li: 1:34-2:10 (50)
Brandi: 1:35-1:49 (Green Band, 30)
Kay: 1:37-2:21 (Jumping pull-ups, 30)
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Steve: 1:24-1:45 (RX)
Glass: 1:39-2:21 (RX)
Don: 1:29-1:52 (95)
Li: 1:34-2:10 (50)
Brandi: 1:35-1:49 (Green Band, 30)
Kay: 1:37-2:21 (Jumping pull-ups, 30)
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
26 January 2011
WOD 27 JAN 11
Team WOD
Team of 3 for time:
Row 6k at 500m each
180 45lb Kettle bell swing
180 35lb Dumbbell thrusters.
Post your team time:
Team A: 13:47
Don,Li,Kay
Team B: 14:32
Anthony,Brandi,Muhammad
Team of 3 for time:
Row 6k at 500m each
180 45lb Kettle bell swing
180 35lb Dumbbell thrusters.
Post your team time:
Team A: 13:47
Don,Li,Kay
Team B: 14:32
Anthony,Brandi,Muhammad
25 January 2011
WOD 26 JAN 11
Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments:
Barriger: 14:58
King: 14:49 (Jumping Muscle-ups)
Glass: 15:35
Newbies:
10 Righ Dips
25 Squats
Carter: 13:20
Garris: 14:42
12 Muscle-ups
75 Squats
Post time to comments:
Barriger: 14:58
King: 14:49 (Jumping Muscle-ups)
Glass: 15:35
Newbies:
10 Righ Dips
25 Squats
Carter: 13:20
Garris: 14:42
24 January 2011
WOD 25 JAN 11
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Steven: 12:21 (2:42, 2:46, 2:52)
Li: 13:30
Brandi 14:55
Royer: 15:01
Don: 15:54
Outstanding time by Steven. All three rounds under 3 min. WOW Impressive!
Finisher
Seven sets of Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Run 800 meters
Rest 2 minutes
Post time to comments.
Steven: 12:21 (2:42, 2:46, 2:52)
Li: 13:30
Brandi 14:55
Royer: 15:01
Don: 15:54
Outstanding time by Steven. All three rounds under 3 min. WOW Impressive!
Finisher
Seven sets of Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
23 January 2011
WOD 24 JAN 11
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Glass: 9:40 (225lbs)
Don: 10:17 (225lbs)
Steven: 11:15 (225lbs)
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Glass: 9:40 (225lbs)
Don: 10:17 (225lbs)
Steven: 11:15 (225lbs)
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
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
WOD 20 JAN 11
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post your time:
Don: 26:12
Glass: 28:01
Li: 28:39 (45lb)
Kay: 33:38 (15lb)
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post your time:
Don: 26:12
Glass: 28:01
Li: 28:39 (45lb)
Kay: 33:38 (15lb)
WOD 19 JAN 11
Five rounds for time:
20 Sit-ups
5 Push Jerk/Push Press
Post your time and load:
Steven: 7:28 (135lbs)
Don: 6:45 (115lbs)
Glass: 6:41 (115lbs)
Bandi: 8:01 (45lbs)
Le: 8:18 (65lbs)
Kay:8:55 (45lbs)
20 Sit-ups
5 Push Jerk/Push Press
Post your time and load:
Steven: 7:28 (135lbs)
Don: 6:45 (115lbs)
Glass: 6:41 (115lbs)
Bandi: 8:01 (45lbs)
Le: 8:18 (65lbs)
Kay:8:55 (45lbs)
17 January 2011
WOD 18 JAN 11
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post your time.
Steven: 17:39 (Rx'd)
Don:7:55 (105lbs)
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post your time.
Steven: 17:39 (Rx'd)
Don:7:55 (105lbs)
16 January 2011
WOD 17 JAN 11
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Don: 245lbs, 125lbs, 295lbs Total: 665 lb
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Don: 245lbs, 125lbs, 295lbs Total: 665 lb
14 January 2011
WOD 14 JAN 11
Five rounds of:
20 CrossFit Sit-ups
5 Push jerk
Post your load and time:
CrossFit Oahu in Hawaii
20 CrossFit Sit-ups
5 Push jerk
Post your load and time:
CrossFit Oahu in Hawaii
12 January 2011
WOD 13 JAN 11
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Post rounds.
Row 250 meters
25 Push-ups
Post rounds.
11 January 2011
WOD 12 JAN 11
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps
Post your time
Scaled
12 Pull-ups
12 Dips
30 Wallball shots,
12 Elevated Push-up (Use bench)
95 pound Powe clean, 15 reps
Post your time
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps
Post your time
Scaled
12 Pull-ups
12 Dips
30 Wallball shots,
12 Elevated Push-up (Use bench)
95 pound Powe clean, 15 reps
Post your time
09 January 2011
WOD 08 JAN 11
REST
Health can now be concisely and precisely defined as increased work capacity across broad time, model, age domains.
Level 1 Certification at CrossFit Oahu, Hawaii. Pic w/ Coach Glassman "Founder of CrossFit"
Health can now be concisely and precisely defined as increased work capacity across broad time, model, age domains.
Level 1 Certification at CrossFit Oahu, Hawaii. Pic w/ Coach Glassman "Founder of CrossFit"
08 January 2011
WOD 08 JAN 11
Rest
MSG Glass and I are attending PI conference at Hawaii next week. Its 80 degrees here. Also I'll be attending CrossFit Level 1 Certification at CrossFit Oahu this weekend.
See you after the four day weekend on 19 JAN 11.
MSG Glass and I are attending PI conference at Hawaii next week. Its 80 degrees here. Also I'll be attending CrossFit Level 1 Certification at CrossFit Oahu this weekend.
See you after the four day weekend on 19 JAN 11.
06 January 2011
WOD 07 JAN 11
AMRAP in 20 min of:
Cindy + 400
5 Pull-ups
10 Push-ups
15 Air Squats
400M Row
Post your rounds
Steve: 6rds 5-10-15-154m
Don: 5rds 5-10-15-140m
Derek: 4 rds 5-10-15-300m
Cindy + 400
5 Pull-ups
10 Push-ups
15 Air Squats
400M Row
Post your rounds
Steve: 6rds 5-10-15-154m
Don: 5rds 5-10-15-140m
Derek: 4 rds 5-10-15-300m
WOD 06 JAN 11
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Don: 6:16 (PR)
Glass: 7:32 (PR)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Don: 6:16 (PR)
Glass: 7:32 (PR)
05 January 2011
WOD 05 JAN 11
Front Squat Reps 3-3-3-3-3
Post loads.
Chris: 185-195-205-215-235(2,F)
Steve: 135-135-165-175(2,F)-175(1,F)
Don: 135-155-185-205(1,F)-185
Newcomers
Fility 25's
25 Burpees
25 Push Press 45lbs
25 feet Lunges
25 Box Jump 20in
25 Knees to elbows
25 Double Unders
25 Wall Ball
25 Back extention
25 Jumping Pull-ups
25 Kettle Bell swing
Don: 12:13
Derek: 17:02
Brandi: 17:44
Li: 17:50
Post loads.
Chris: 185-195-205-215-235(2,F)
Steve: 135-135-165-175(2,F)-175(1,F)
Don: 135-155-185-205(1,F)-185
Newcomers
Fility 25's
25 Burpees
25 Push Press 45lbs
25 feet Lunges
25 Box Jump 20in
25 Knees to elbows
25 Double Unders
25 Wall Ball
25 Back extention
25 Jumping Pull-ups
25 Kettle Bell swing
Don: 12:13
Derek: 17:02
Brandi: 17:44
Li: 17:50
04 January 2011
WOD 04 JAN 11
3 rounds for time of:
Run 400 meters (Four times X follow outside blackline of CFH Basketball Court)
30 Overhead squats, 75 pounds
21 Pull-ups
Post time to comments.
Chris: 16:03 Rx'd
Don: 17:08 Rx'd
Glass: 18:12
Derek: 19:05, (1.5 Rds, rest Air Squat)
Brandi: 18:03, (Air Squats)
Li: 19:30, (Air Squats)
Welcome Brandi and Li.
Thanks to CrossFit Yongsan, We were able to bring the weights out into basketball court.
Run 400 meters (Four times X follow outside blackline of CFH Basketball Court)
30 Overhead squats, 75 pounds
21 Pull-ups
Post time to comments.
Chris: 16:03 Rx'd
Don: 17:08 Rx'd
Glass: 18:12
Derek: 19:05, (1.5 Rds, rest Air Squat)
Brandi: 18:03, (Air Squats)
Li: 19:30, (Air Squats)
Welcome Brandi and Li.
Thanks to CrossFit Yongsan, We were able to bring the weights out into basketball court.
03 January 2011
WOD 03 JAN 11
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post rounds completed to comments.
Courtesy of CrossFit HQ
Chris: 8 Rounds + 10 Push Press, 10 KB Swings (Rx'd)
Glass: 8 Rounds + 4 Push Press (Rx'd)
Steven: 7 Rounds + 10 Push Press, 10 KB Swings, 5 Box Jumps (115lb PP, 45lb KB)
Don: 9 Rounds +5 Push Press (115lb 1 rds 95lb x rest, 45lb KB)
Derek: 6 Rounds + 10 Push Press,10 KB Swings, 5 Box Jumps (95lb 2rds ,65lb rest, 35lb KB)
Kay: 8 Rounds (45lb PP, 35 KB)
Rx'd
STB-K Hooah "CrossFit"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post rounds completed to comments.
Courtesy of CrossFit HQ
Chris: 8 Rounds + 10 Push Press, 10 KB Swings (Rx'd)
Glass: 8 Rounds + 4 Push Press (Rx'd)
Steven: 7 Rounds + 10 Push Press, 10 KB Swings, 5 Box Jumps (115lb PP, 45lb KB)
Don: 9 Rounds +5 Push Press (115lb 1 rds 95lb x rest, 45lb KB)
Derek: 6 Rounds + 10 Push Press,10 KB Swings, 5 Box Jumps (95lb 2rds ,65lb rest, 35lb KB)
Kay: 8 Rounds (45lb PP, 35 KB)
Rx'd
STB-K Hooah "CrossFit"
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