Thursday, January 6 2022

Posted by Mandee on January 5, 2022   |   20 Comments




10min Achieve a 1RM:

Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up

For Time & Unbroken: (30min cap)

200m Run/Row or 0.5 Bike
20 Toes to Bar or Wallball Sit-ups

Rest 1min

400m Run/Row or 1k Bike

40 Wallball Shots

Rest 1min

600m Run/Row or 1.5k Bike

60 Pull-Ups   MRX Ring Rows

Rest 1min

400m Run/Row or 1k Bike

40 Wallball Shots

Rest 1min

200m Run/Row or 0.5 Bike

20 Toes to Bar or Wallball Sit-ups

*if not unbroken, as big as sets as possible*

Wallball Shots =   20/14lbs to 10/9’   MRX 20/10 to 9’

Wallball Sit-ups =   20/14   MRX 20/10

Core Development

1min L-Sit Hang
1 min L-Sit Hold on rings or dip bar

20 Wallball V-Ups (Wallball in hands)

20 responses to “Thursday, January 6 2022”

  1. Adela Faust says:

    Keleigh!! This lady is an amazing athlete. She lifts heavy and has a strong engine! She is determined and her focus is sharp.
    She makes the Echo bike look easy! The best thing about her is that she has a kind heart and is a wonderful mom!

  2. CLill says:

    Keleigh!!! She is a machine. The fastest on the bike and I wish I was as strong as she is. You are awesome, my friend.

  3. Nathaniel says:

    Keleigh in the house and ringing that Kettlebell like a champ! Keleigh brings the pain no matter the day. Keleigh swims by childcare so the little ones can play while mom goes to work. She’s been super smart in how she trains including training through pregnancy which is always inspiring and awesome to watch. She’s an AM head that enjoys her friends and a good sweat. And she might be the best Biker in the gym…period! Keleigh is also kind and encouraging to those around her. Keep up the awesome work!

  4. Mandee says:

    Keleigh! This lady is a total animal who doesn’t know how not to give 110%. She moves a barbell with ease, can bench press the house, and can out bike just about anyone in the gym. She’s as consistent as can be, and shows up regularly to enjoy friends and throw down. Keep showing up and showing out, Keleigh! 😃

  5. Fleming says:

    Go Keleigh! Keep quietly killing it in the back! She is one strong lady and I love when she’s on the bike behind me on a rower… strong breeze for days bc she never stops! She’s a machine!!

  6. Hal says:

    A. Training

    B. 23:56 rx 🚣‍♂️ (1st set of WBS unbroken. Pull-ups a sloppy floppy mess)

    C. Complete

  7. Bo says:

    A: 40lb strict / 53lb kipping
    B: 28:13 rx row (unbroken until pull-up #22, then sets of 20 to finish)

  8. Misty says:

    Keleigh! Another strong woman showing us all a perfect example of how the kettlebell should be handled! This woman is strong, consistent and undeterred! She knows herself as an athlete and she is a woman on a mission as soon as “3,2,1, GO” is heard! She’s setting a great example for her little ones to follow in her footsteps. Maybe one day she will teach me how to ride that bike!

  9. CJ VK says:

    26:58 rx row
    (unbroken except pull-ups: 30-12-9-9)

  10. Nathaniel says:

    22:04 rx but very ‘broken’ ( run )

  11. Mandee says:

    21:21 RX (row)
    Everything unbroken except pull-ups 54-3-3

  12. Bailey says:

    21:37 rx
    (Everything unbroken except pull-ups: 23-17-12-8)

  13. Beth says:

    Keleigh is tough as nails, strong, determined, consistent, and she always shows up ready to give each workout her all. She is a great athlete, mother, and friend.

  14. Bradley says:

    22:46 Run

    Unbroken except pull-ups (36-12-12)

  15. Regina says:

    Keleigh is quietly good humored, but don’t let that fool you, she can cycle that barbell so fast and be done with a WOD in no time flat!
    40 lbs strict / 47.5 lbs kipping
    29:06 Rx, row; largest sets were 19 t2b, 25 wbs, 22 pull-ups, 20 wbs, 15 t2b

  16. Alex says:

    88lb strict pull up
    20:00 Rx (row)
    Everything unbroken except pull-ups 30-15-15

  17. Lupo says:

    75# strict
    22:20 RX (all unbroken except pull ups. Can’t even put a rep scheme to it, just kept trying different bars for a glimmer of hope)

  18. Kim G says:

    A. 12.5 strict
    B. 29:42 rx- not unbroken( t2b, row)