Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Shoulder Forward rolls
45 pound Sots press, 10 reps
29 November 2011
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
Subscribe to:
Posts (Atom)