For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents or Towel Pull up 25
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents or Towel Pull up 20
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents or Towel Pull up 15
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents or Towel Pul up 10
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent or Towel pull up 5
Post your time
30 January 2012
WOD 30JAN12
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
24 January 2012
WOD 26JAN12
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
CrossFit Bonifas visits Sagame Depot, Japan
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
CrossFit Bonifas visits Sagame Depot, Japan
WOD 25JAN12
Split WOD from Japan to Korea.
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
20 January 2012
WOD 20JAN11
17 January 2012
WOD 18JAN12
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Post your time:
King: 9:51, Gifford: 6:42, Myers 11:10, Watson 9:55, Rivet 11:35, Soto: 10:33, Henry 10:36, Romeo 9:45 (6sets), Schober 11:00
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Post your time:
King: 9:51, Gifford: 6:42, Myers 11:10, Watson 9:55, Rivet 11:35, Soto: 10:33, Henry 10:36, Romeo 9:45 (6sets), Schober 11:00
16 January 2012
WOD 17JAN12
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Watson: 6,16,4,7,13 = 46
King: 4,15,4,7,8 = 38
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Watson: 6,16,4,7,13 = 46
King: 4,15,4,7,8 = 38
12 January 2012
WOD 13JAN12
"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 your time:
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 your time:
10 January 2012
WOD 11JAN12
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Gifford 14+12 reps
Rivet: 11
King: 10+8
Schober: 10
Qureishi: 9
Henry: 9
Kelshaw: 10+1
Use as many sets each minute as needed.
Gifford 14+12 reps
Rivet: 11
King: 10+8
Schober: 10
Qureishi: 9
Henry: 9
Kelshaw: 10+1
09 January 2012
WOD 10JAN12
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post your time:
Gifford: 16:49 Rx, Schober: 18:20 Rx, King: 18:45 Rx, Rivet: 27:39 (2XRx, 95lb), Soto 20:45 65lb, Kelshaw; 18:24 (55lb) Henry 16:49 (95lb)
Greg
135 pound Deadlift, 15 reps
15 push-ups
Post your time:
Gifford: 16:49 Rx, Schober: 18:20 Rx, King: 18:45 Rx, Rivet: 27:39 (2XRx, 95lb), Soto 20:45 65lb, Kelshaw; 18:24 (55lb) Henry 16:49 (95lb)
Greg
08 January 2012
WOD 09JAN12
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post your time:
Gifford: 29:33, Bell: 28:55, King: 29:41, Kelshaw: 29:55, Rivet: 31:52, Creamer:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post your time:
Gifford: 29:33, Bell: 28:55, King: 29:41, Kelshaw: 29:55, Rivet: 31:52, Creamer:
06 January 2012
WOD 06JAN12
Fran"
Three rounds, 21-15-9, for time of
95lb thrusters
pull-ups
...
Kelshaw- 7:00 (35lb)
Gifford - 6:16 (95lb)
King - 8:86 (95lb)
Schober - 9:59 (95lb)
Welcome to our new member!
Compare to 02FEB11
Three rounds, 21-15-9, for time of
95lb thrusters
pull-ups
...
Kelshaw- 7:00 (35lb)
Gifford - 6:16 (95lb)
King - 8:86 (95lb)
Schober - 9:59 (95lb)
Welcome to our new member!
Compare to 02FEB11
03 January 2012
WOD 04JAN12
No PT in the morning due to weather.
Complete Fran sometime today!!!!
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post your time:
Complete Fran sometime today!!!!
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post your time:
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