“Stephen“ 30-25-20-15-10-5 rep rounds of:  GHD sit-upBack extensionKnees to elbow95 pound Stiff legged deadlift 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.

WOD ON A CONSTANTLY RUNNING CLOCK, DO 1 POWER CLEAN AND 1 AIR SQUAT AT GO. AT 30 SECONDS DO 1 POWER CLEAN AND 2 AIR SQUATS. AT ONE MINUTE DO 1 POWER CLEAN AND 3 AIR SQUATS. CARRY ON IN THIS FASHION UNTIL YOU CAN NO LONGER GET YOUR WORK COMPLETED IN 30 SECONDS. […]

WOD DEADLIFT  3  x  5 7 ROUNDS SNATCH  135/95  x  5MUSCLE UP  x  5 CLICK HERE FOR MOBILITY WOD

WOD A.M.R.A.P  x  12 KETTLEBELL CLEAN & JERK  35/25  x 7BURPEE  x 7WALL BALL SIT-UP  16/12  x  7

WOD “Nicole“ Complete as many rounds in 20 minutes as you can of: Run 400 metersMax rep Pull-ups Post number of pull-ups completed for each round to comments.

WOD 3 ROUNDS FRONT SQUAT  BODYWEIGHT  x  MAX REPSDOUBLES  x  100REST  x  3 minutes SCORE IS TOTAL REPS SQUATS AFTER ALL 3 ROUNDS

 WOD 3 ROUNDS BOX JUMP  x  15 TOE TO BAR  x  10 BURPEE  x  5 CLICK HERE FOR MOBILITY WOD |

WOD A.M.R.A.P  x  20 SNATCH GRIP PUSH PRESS  135/95  x  7GHD SIT-UP  x  10 PUSH-UP  x  17GHD BACK  x  10

WOD A.M.R.A.P  x  15 SNATCH  135/95  x  7STRICT PULL-UPS  x  7AIR SQUAT  x  30 CLICK HERE FOR MOBILITY WOD

WOD 4 ROUNDS DUMBBELL WALKING LUNGES  45/30  x  12TOE TO BAR  x  12DUMBBELL PUSH PRESS  45/30  x  12SIT-UP TO STAND UP  x  12

“Rahoi“ Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps95 pound Thruster, 6 reps6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical […]

WOD 3 ROUNDS MAX KETTLEBELL SWINGS  72/53MAX DEADLIFTS  185/130REST  x  4 MINUTES