WOD 22 JUL 11

Namsan Run


Bell, King, Reineke, Guzman, Myers

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 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

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

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.

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"

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

WOD 07 JUL 11

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Post your time:

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.

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.

WOD 03 JUL 11

REST DAY

WOD 02 JUL 11

"5 K Independence day Run"



We will continue to meet at 0600 at CFH.

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