WOD 01 JUN 11

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post time to comments.

Barriger: 28:16 Rx
King: 30:22 Rx
Glass: 31:26 Rx

WOD 26 MAY 11

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments

WOD 25 MAY 11

Five rounds for time of:
Swim 50 meters
25 Push-ups (Lift your hands at the bottom of the push-up)
Post times:

We'll meet at CFH 0600 and drive to pool #3. Bring Towel.

Franciski: 14:40
King: 14:49
Cha: 16:55 (modified push-up)
Hur: 17:30

WOD 24 MAY 11

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round

Post time and total of all successful snatches to comments. Do not count missed reps.

Glass 9:45/670, Funk 20:23/765, King: 10:20/420, Choi: 13:38, Ski: 14:02/685, Laurente: 18:29/610,


Original CrossFit Bonifas location at Camp Bonifas

WOD 23 MAY 11

MAX Bench Press

1-1-1-1-1-1-1

Glass: 285lb
Garris: 245lb
Lauente: 215lb
King: 205lb
Franciski: 205lb
Funk: 195lb
Barriger:165lb

1 Mile Run
Barriger: 5:09
Choi: 5:18
Glass: 5:26
Kig: 5:43
Hur: 6:10
Cha: 6:15
Lauente: 6:20
Funk 6:75
Garris: 7:07 (Rower)

21 MAY 11

Rest Day

1.000,000 Meter Challenge. 1,000,000 KM = 621,371.2 Miles
CrossFit Bonifas has signed up for Million Meter Club Challenge. Everytime you row on the concept2 rower at CFH log your distance for the club (CrossFit Bonifas) See if we can complete this before we PCS. This will automatically enroll you as individual million meter challenger as well as the club.

All meters must be rowed on the Concept2 Indoor Rower.
When we reach the goal a certificate (worlwide) and obtain million meter T-shirt from Concept2

WOD 19 MAY 11

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total:

Compare to 21JAN11