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:
20 November 2011
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
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