Sunday, January 13 2013

Posted by Mandee on January 12, 2013   |   6 Comments




Complete the following for time:

30-25-20-15-10-5 rep rounds of:

GHD sit ups

Back extensions

Knees to elbows

Stiff legged DL 95/65



Enlarge image

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

6 responses to “Sunday, January 13 2013”

  1. Josh Kennedy says:

    Another lower-back wrecker? Still fried from the chipper!

    • Paul Pepe says:

      Amen on that Bro. The 50 back extensions on that chipper have me locked down. Guess we gotta jump back on that horse again and ride him into the ground!

    • OkieDB says:

      I hear you Josh and Paul. I did 150 reps of each 110lb safety bar squats (extremely lower back intensive) GHD sit ups and hip extensions Friday and several dumbbell snatches yesterday. I am going to have man, cowboy, and Ranger up and Honor Stephen one armed. I hope to do all RXd except K2E. Just not strong enough to hang by one arm. Gotta LOVE CrossFit!

  2. David M. says:

    Great Job Aaron and Casey on yesterday’s Xterra 15K! If I missed anyone else who ran…great job too.

  3. AP says:

    Rx 19:07

  4. Nathaniel says:

    33:28 rx

    Great job to everyone who did this wod. It kicked my butt..big time!