Thursday, April 20 2023

Posted by Mandee on April 20th, 2023

13 responses

"30/30 Chipper"
30sec work - 30sec rest - 30 work - 30 rest; 2 sets of 30sec work each exercise

For Total Reps:

Overhead Plate Lunge (alt/stationary) 45/35 MRX 25/15

Kettlebell Swings
Box Jump/Step-up 24/20" RX+ 30/24 MRX 20/18

Strict Pull-Ups MRX Jumping Pull-up or Ring Row

Over the KB Burpees

Dumbbell or Kettlebell Snatches (1arm 30sec each)

Handstand Push-Ups MRX 2/4” rise
Kettlebell Goblet Squats
V-Ups

Kettlebell Sumo Deadlift High Pull
Row or Bike for Calories
Wallball Sit-ups 20/14lbs MRX 20/10

*Score is total reps from all exercises

**Athletes Choice on Order of Exercises

Kettlebells = 24/16kgs RX+ 30/24 MRX 20/12kgs
Dumbbells = 50/35lbs RX+65/70/75 - 40/45/50 MRX35/20

13 responses to "Thursday, April 20 2023"

Bo says:

April 20, 2023 at 9:04 am

276 rx

Mac says:

April 20, 2023 at 10:14 am

322 rx

Mandee says:

April 19, 2023 at 9:08 pm

Heck yeah! Keleigh showing off and showing out, wearing that bike out. This lady shows up regularly and trains with intensity every day. She’s a super hard working athlete who is full of grit and determination. She’s incredibly strong, and truly, she can out bike just about anyone in the gym. It’s so impressive and always fun to see! Keleigh is quiet but always kind and friendly to anyone nearby. You’re doing great, Keleigh, keep it up! 😊

Adela Faust says:

April 19, 2023 at 9:11 pm

Wow, Power!! A well known Crossfit Games running coach stated that if you biked 80 calories in 5 minutes for females, you are elite. That's Keleigh, elite! More importantly, a wonderful wife, mother, and friend to many.

Hal says:

April 20, 2023 at 7:25 am

A. 301 scaled life (DUs & air squats)
B. JYD Bicep Training

Nathaniel says:

April 20, 2023 at 7:48 am

Keleigh bringin the pain! Keleigh is as consistent as anyone in the gym. She’s always full of dry wit with a twinkle in her eye and a kind smile to follow. Keleigh shows up as regularly as anyone in the gym and she goes hard no matter the wod. But if you give her a bike then get out your popcorn and watch the show. Always enjoy having Keleigh in class and sharing some jokes and cheering her on. Keep rolling Keleigh 😊

Justin says:

April 20, 2023 at 10:16 am

288 rx row

Champ says:

April 20, 2023 at 11:20 am

294 rx (strict hspu / row)

Misty says:

April 20, 2023 at 1:17 pm

Keleigh! This woman OWNS the bike! Very few people can even come close to the intensity and power she brings when she gets on the bike! Keleigh always digs deep and gives her all no matter what WOD she is challenged with. She is strong and has a great group of friends that she surrounds herself with in the gym. Her consistency is impressive and so is her drive. This woman is a great athlete and mom!

287 rx

Nathaniel says:

April 20, 2023 at 2:22 pm

320 reps rx

Mandee says:

April 20, 2023 at 4:50 pm

363 RX (row)

Duke says:

April 20, 2023 at 7:16 pm

266 scaled strict press@75 instead of hspu

Bradley says:

April 20, 2023 at 7:20 pm

358 Rx (kb snatch, row, shspu)

Thursday, April 20 2023

13 responses to "Thursday, April 20 2023"

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