WOD 28 OCT 11

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

WOD 26 OCT 11

Press 2-2-2-2-2-2-2-2-2-2
Post Your Max

Giff: 185lb
King: 145lb
Reineke: 145lb
Creamer: 145lb
Soto: 115lb


Resting 60 seconds between sets:
Brother "Spartacus" 185lb PP

WOD 25 OCT 11

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

WOD 24 OCT 11

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Post Your Time:
GG: 37:02 Rx'd,SC:23:00,DK: 28:10,BD: 36:30,RQ: 36:40, MR:37:31, DI:34:09

WOD 23-24 OCT

REST



crossFit Bonifas, Camp Bonifas, South Korea

WOD 21OCT

Overhead Squat
1-1-1-1-1-1-1


Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

WOD 20 OCT 11

CofS PT


Finisher for CrossFitters

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-under

Post your time:
Don: 6:41 (95lb)
Dennis: 9:35 (45lb)