CrossFit Bonifas: WOD 30MAR12

29 March 2012

WOD 30MAR12

Rounds in 20 Minutes
5 Sumo Deadlift High Pull 75/65lbs
10 Push Ups
15 Sit Ups

Post your rounds:
Rivet: 17
Schober: 17
King: 16+5 SDHP
Macalintal: 16
Watson: 16
CSM:16
Kelshaw:15
Soto:11
Myers:11
Qureishi:11
Chuck:10

PV35R and PV35S, You guys are the fittest for today's workout.

Check out the CrossFit Game 2012
Who is the fittest? How do you know? Since 2007, the CrossFit Games have evolved to answer these questions. Each year the event is a more comprehensive test of fitness, and the athletes raise the level of competition to unprecedented heights. The average Games athlete in 2012 will be dramatically more capable than the world’s best in 2007

2 comments:

1SG GlassMarch 31, 2012 at 7:50 PM
Just wanted to say hello to my old crossfit family I miss the comraderie.
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DonApril 17, 2012 at 10:38 PM
1SG Glass check out the crossFit game. we are helping out with the Asia regional game here at Seoul.
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Read about CPT Bonifas

For those that don’t know here is a summary of what happened in 1976 that nearly brought the United States and North Korea to the brink of war. Two officers, CPT Arthur Bonifas commander of the security company at the JSA and his executive officer 1LT Mark Barrett on August 18, 1976 led a 5 man Korean Service Corps detail along with a six UNC soldier guard force to trim a tree that was obscuring the view of a guard shack located at the Bridge of No Return.

Read about rest of the story at ROK Drop

CrossFit Bonifas, South Korea

CrossFit Bonifas began in June 2009 at Camp Bonifas, South Korea with the officers of the Merry Mad Monks of DMZ. WOD continues at Camp BoniFas and Collier Field House, Yongsan Garrison. CrossFit Bonifas will continue to post daily workouts on the internet to measure and publicly record against multiple, diverse and fixed workloads among JSA officers and 8A staff.

Are you bored with your routine morning PRT. Come join our group. Bring your motivation and our three certified crossFit trainers can help to reach your fitness goals.

"CrossFit is a strength and conditioning system built on constantly varied, if not randomized, funtional movements executed at high intensity.It is the principal strength and conditioning program for many police acadamies and tactical operations teams, military special operations units, champion martial artists and hundreds of other elite and professional athletes worldwide".

Courtesy of CrossFit Inc.

Meet us at Collier Community Fitness Center, CrossFit Room M,T,W,F 0530-0700.

Don't forget to check out Fight Tonight CrossFit Yongsan, Korea