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

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

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

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

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)

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

WOD 19 MAY 11

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total:

Compare to 21JAN11

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

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)

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..

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:

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