CrossFit Bonifas: WOD 18 MAR 11

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.

1 comment:

Steven BMarch 19, 2011 at 10:53 PM
I didn't have time to do the full WOD from the mainsite so I modified it to 3-3-3 of each squat.

3-3-3 Overhead Squat
3-3-3 Front Squat
3-3-3 Back Squat
95-115-125
115-125-135
155-175-185
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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

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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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