WOD 16FEB12

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest as needed

Post your time:

WOD 15FEB12

Five rounds for time of:
25 pound Dumbbells split clean, 9 reps
6 Pull-ups
3 Elevated Push-up

Post time to comments

CSM: 8:30
Bell:9:28
King:7:20
Rivet: 10:20
Schober: 7:39 (35lb)
Reineke: 8:43
Soto:8:45

WOD 14FEB12

Front squat 3-3-3-3-3 reps

Post loads to comments.

WOD 13FEB12

For time:
Row 2K or Run
50 Wall-ball shots, 20 pound ball
Row 1K or Run
35 Wall-ball shots, 20 pound ball
Row 500 meters or Run
20 Wall-ball shots, 20 pound ball

Harris: 26:00
Schober: 22:55
King: 24:38
Rivet: 25:30
Reineke: 27:53
Soto: 29:10
Bell: 32:00

WOD 09FEB12

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Post rounds completed

King: 6rds + 7 PP, 3 OHS (95lb, 65lb)
Rivet: 6rds (65lb, 45lb)
Soto: 4rds (65lb, 45lb)

WOD 08FEB12

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed

Schober: 5rds 12 Box Jump (Rx)
King: 5rds (Rx)
Watson: 5rds (Rx)
Harris: 5rds (65lb)
Rivet: 5rds (65lb)
Bell: 4rds (65lb)
Soto: 4rds (65lb)
Reineke: 5rds (65lb)
Creamer: 5rds (65lb)

WOD 07FEB12

Three rounds for time of:
275 pound Deadlift, 10 reps or Scaled(Body weight)
50 Double-unders


We are back from deployment. Crossfit Bonifas continues at 0600 M, T, W, F.



Starting tomorrow, No morning formation until KR exercise. See you at the gym at 0600