WOD to Honour - Friday, April 3rd, 2020
WOD to Honour
Last April we did a WOD at CF Indestri to honour Becky Conzelman. Becky was a 5X CrossFit Games Athlete + the Co-Founder of FaithRXD. She suffered a brain Aneurism at the end of March 2019, and unfortunately passed away on April 6th, 2019. While we didn't know Becky personally, we had many mutual friends who did. One of those mutual friends is Kevin Ogar. Owner of CrossFit Watchtower who we've partnered with during our virtual classes. Kevin has been coaching many of you during the last couple weeks.Becky was a really good friend of Kevin's. This Saturday at 11am we will be once again honouring Becky as we do the WOD Champion, that was created last year to honour her. Sign in on zenplanner to join us!This is a unique opportunity. As CrossFitters, we often do WODs to honour members of the greater CrossFit community. But this Saturday, because of our current situation with COVID-19, and our now virtual classes, we have to opportunity to come together and do this WOD for Becky, with many others all over North America, together on the same screen!We thought this opportunity was so unique that we reached out to other athletes, some we know personally, some we have met in passing, but all we're friends of Becky's as well. Becky touched all of their lives.So we're excited to tell you, that joining us on Saturday morning to honour Becky will be;A group of people who knew, competed alongside + loved Becky.Jenny LaBawAnnie SakamotoTalayna FortnautoGretchen KittelbergerMichele LetendreTyson OldroydKatie HoganAndrea Ager is going to pop in to say hi, cheer everyone on, but she will be doing the workout on Friday.We have extended the invitation to a few others as well.This is not only an opportunity to #WODTogetherAtHome with a few former CrossFit Games OG's but it's also an opportunity to do something special for Kevin + all of Becky's friends who can join us, and come together virtually to honour Becky Conzelman!We talk a lot about how special the CrossFit community is, this is a great example of that. You'll see exactly what we mean on Saturday, so please make sure you log in on zenplanner to join us!
Friday, April 3rd, 2020
Equipment:Box, Skipping Rope, PVC pipe, some to pull up, bands, weight vestHome Options: *These are just some suggestions, please select items you can use safely.Stable Chair, Step
Buy In:
2rds15 Sampson Stretch15 PVC OHS15 Situps15 GoodMorning W/ PVC15 Pullup (Strict, Kipping, Jumping, Banded)15 Dips (Strict, Kipping, Box, Chairs,Banded)
Focus:
12min EMOMMin 1- Hip Bridges vs Band if possible x 15Min 2- Monster Walks vs Band 5 step in each Direction (no band squat walk)Min 3- Hip Rockers x 10 ** Video belowMin 4- Single Unders (Slow, Moderate, Fast)
WOD:
For Time: (10 min Cap)50-40-30-20-10
If you have equipment;
Wearing a VestDU (double the reps singles)Mountain climbersStep ups
If you have some:
Lat hopsMountain climbersStep ups holding weight (approx 20lbs)
If you have no equipment:
Lat hopsMountain climbersStepping High knees holding weight (approx 20lbs)** Hip Rocker 90/90 video https://www.youtube.com/watch?v=dMsXx_Qqpj0Check back each night at 8pm for the next days WOD .Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us on Instagram @crossfit_indestri