4/5/21- "Champion" Memorial Wod for Becky Conzleman

Memorial Wod for Becky Conzleman

2 Rounds for time: 25 HSPU 20 Deadlift 15 Overhead Squat 135/95 10 burpee box jump over 800m run

Background: This “Champion” Memorial WOD is dedicated to former CrossFit Games athlete, former two-time UCI World Championship US National Track Cycling Team competitor, three-time National Cycling Champion and co-founder of @FaithRxd, Becky Conzelman, who passed away on April 6, 2019 after complications from a brain aneurysm. She was 47 and is survived by her husband, two children, parents, and siblings.

In an email WODwell received from FaithRXD’s Executive Director and Becky’s husband, Jim, he said:

“The workout was named Champion and not Becky because for her, life was never about her. It was about Jesus Christ, the one she so strongly believed is the author of life and source of love, joy and peace, that she committed her entire life to making Him known.”

Visit FaithRXD for more information on Becky’s life and legacy.

Memorial Day Murph is on the Horizon

MURPH TRAINING DAY 1: GET UP AND MOVE! Weather will be nice today good day to get outside. Today is a great opportunity to find a place worthy of logging some miles and find a pull-up bar that can be used pull-up practice during any pull up drills over the next several weeks.. You may also want to familiarize yourself with these key movements: - Pull-ups - Push-ups - Squats Lastly find a weighted vest or fill an old backpack to give some weight for some of your future training runs. 

Tuesday

Mash-Up

3 Rounds for time, or not: 12 Thrusters 95/65 9 Reps of 1st Rd C2B Pull-ups, 2nd Rd Pull-ups, 3rd Rd TTB 50 Double-unders Rest 5 minutes, then... 3 Rounds for time, or not: 9 Thrusters 95/65 6 Reps of 1st Rd C2B Pull-ups, 2nd Rd Pull-ups, 3rd Rd TTB 50 Double-unders

Wednesday

Complexed

20 Minutes

Each Round complete a

200m run

then complete complex

(snatch pull, power snatch, OHS, snatch balance, hang squat snatch)

*add weight to the complex following each run

Score is heaviest weight on complex

The complex must be completed UB

Thursday

Hairy Chest For Time: 50 man makers

1000m row

*Repeat from At Home Covid Wods 3/30/20

Friday

Mudslide

For Time

Reps of 10-1 for time:

DB OH situps

pull-ups

echo bike cals

*db oh sit ups- https://youtu.be/Z41aSGckaio

Saturday

13 YR Apex Anniversary KELLY 5 rounds for time of: 400m run 30 wall balls 30 box jumps 24/20" Scale: 5rft 200m run 15wb 15bj (If under 20 minutes complete 2 more rounds) Partner Version 8 RFT (You go, I Go) 400m Run 15 Wallballs (20/14) 15 Box Jumps (20")