4/11/22- Conzleman

RUN CHALLENGE - log your meters here

 Memorial Wod for Becky Conzlemam

CHAMPION

2 Rounds for time:

25 HSPU

20 Deadlift

15 Overhead Squat 135/95

10 Burpee box jump over 24/20"

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.

Tuesday

 Fantastic

Every 1 minute for 10 min alternate between the two: 15 thrusters 95/65 15 pullups *5 rounds of each

Wednesday

Hank

(Helen´s Brother)

Fot time: 1000m Run 30 kbs 70/53 100 double unders 30 kbs 70/53 1k Row

Thursday

Unicycle

5 rounds of: 2:30 ON / 2:30 OFF 25 / 20 cal Bike Erg 10 sandbag over shoulder 100/75 Max HS Walk with time left

Friday

GI Cleans

12 minute AMRAP 5 hang clean and jerks 165/115 7 burpee pull-ups

Saturday

14 yr 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")

MURPH TRAINING DAY 5: 3 Rounds for Time 400m Run 15 Pull-Ups ‪ 2:00 min rest between rounds‬ *To scale the workout down, beginners should substitute jumping pull-ups, inverted rows, or use assistance bands for pull-ups. To scale the workout up, complete with a 20lb vest and cut rest time in half (1:00 min). Score is total time minus rest.