WOD-Killah Of The Month


You may remember that last month we highlighted our Zoner of the month, Jeff Kreczmer.  We all got to know Jeff a little better through a wonderful interview and video post put together by Zoner Ryan Clarke.  And now we’re back at it again with a fresh installment for April!

Without further ado, we would like to announce that the April WODKillah is non other than Ivy Chen!   Check out her video interview, and learn all about what makes this tiny Wonder Woman keep on coming back to CrossFit…

We’re really proud of Ivy’s tenacity, and are so pleased to see that she’s achieving results she never dreamed were possible.  So, if you see Ivy in the gym in the next while, give her a pat on the back and congratulate her on a job well done!

Today’s Workout:

Buy In – Squat Clean and Push Jerk 6 x 2 reps @ 70 – 80% of 1RM

  • Warmup with a few sets, then keep all sets heavy but smooth
  • Practice squat clean with bar only if new to this movement

WOD – “Hail Mary”

This is an 8 minute AMRAP of pistols and handstand pushups.  Unlike the actual “Mary” workout, you don’t have to do a certain number of each, just accumulate as many reps as possible (as long as you get one rep of each movement!).

Rx: HSPU with head to floor, no kip

Zone 4: HSPU to one abmat

Zone 3: scale HSPU as needed, use the red band for pistols

Zone 2: sub regular pushups for HSPU, asssisted pistols as needed

Zone 1: scale as needed

GAMES PREP: work through rounds of 5 HSPU’s unbroken (if possible) and 10 pistols


Cash Out : Athlete’s choice of 25, 50 or 75 pullups.

GAMES PREP: sets of 15 – 20 reps unbroken, but don’t tear your hands!

  • Use your judgment on this one
  • If you will get sore from high reps, do what your body can handle to keep technique fresh!


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