CrossFit Bonifas: WOD 17 MAR 11

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

1 comment:

Steven BMarch 20, 2011 at 8:58 PM
Did this WOD Sat and Sunday; only todays counted and submitted to Crossfit Games. 3 Rds - need more double under work.
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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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