for time:
15x squat clean @ 155/105-lbs.
30x toes-to-bar
30x box jump, 24″ platform
15x muscle-up
30x chest-to-overhead with 40/25-lb. dumbbells
30x double under
15x thruster @ 135/95-lbs.
30x pull-up
30x burpee
300-foot overhead lunge @ 45/25-lbs.
Looks like another massacre. I’m pissed, I couldn’t attend after all. It looks like a fun. Good luck everyone!
It’s that time of the year when City Paper takes the readers poll Best of DC. I know we’ve had our squabbles (boys v girls, 6 am v 7am, caps v pens) but it’s time to come together. We all know who the real enemy is… the globo. Go to the link below and on the right you will see a green box, select Best Gym, and type in Crossfit MIPH.
http://www.washingtoncitypaper.com/
Done. I added Joe to the best chef too. Your cooking better be as impressive as your lifting.
OK, if we’re going to do this, we need to get serious. Everybody needs to vote, and you need to have your friends and family vote as well.
Crossfit MPH for best gym, Joe for best chef and Westend Bistro for best restaurant. Done and done and done.
Great ideas from both of you. I also, in honor of StuLu, put the Lululemon Logan Circle as best new retailer.
Great WOD today! I am so proud of Rob for finishing the entire thing AS RX’d! You rocked it dude.
Thanks! It took me about 15 minutes to finish those lunges! That was a killer!
–Scores–
Ivy F.: 34:30 (sub: hanging knee raise, 2x jump-stretch pull-up, red, jump-stretch pull-up, red)
Amy S.: 32:40 (20-lb. dbs; sub: hanging knee raise, step-up, 2x jump-stretch pull-up, blue, tuck jump, jump-stretch pull-up, blue, lunge)
Rob K.: 38:41
Sue R.: 25:40 (15-lb. dbs; sub: sit-up, step-up, 18″, 1x bodyrow, tuck jump, 1x bodyrow, 1/2x burpee, 1/2x lunge)
Linda K.: 25:40 (15-lb. dbs; sub: sit-up, step-up, 18″, 1x bodyrow, tuck jump, 1x bodyrow, 1/2x burpee, 1/2x lunge)
Mike S.: 37:03 (135-lbs., 115-lbs.; sub: tuck jump)
Caitlin F.: 30:25 (85-lbs., 75-lbs.; sub: hanging knee raise, 2x jump-stretch pull-up, blue, tuck jump, jump-stretch pull-up, blue)
Erez Y.: 35:20 (95-lbs., 35-lb. dbs, 75-lbs.; sub: front squat, 1x chest-to-bar pull-up + 1x ring dip, tuck jump, 25-lb. overhead lunge)
Josh M.: 30:01 (115-lbs., 35-lb. dbs, 95-lbs.; sub: 1x pull-up + 1x ring dip, tuck jump, 25-lb. overhead lunge)
Jeff W.: dnf
David O.: 37:42 (sub: 1x pull-up + 1x ring dip)
Alex M.: 26:49 (30-lb. dbs; sub: 2x pull-up, tuck jump, 25-lb. overhead lunge)
Bill G.: 22:40 (25-lb. dbs; sub: hanging knee raise, step-up, 1x jump-stretch pull-up, blue, tuck jump, jump-stretch pull-up, blue, 1/2x burpee, 1/2x lunge)
Mayra C.: 27:31 (25-lb. dbs; sub: hanging knee raise, step-up, 2x jump-stretch pull-up, blue, jump-stretch pull-up, blue)
Christine S.: 23:29 (20-lb. dbs; sub: squat, step-up, 2x jump-stretch pull-up, red, squat, jump-stretch pull-up, red, 1/2x burpee, 1/2 lunge)
Jeremy N.: 35:53 (sub: hanging knee raise, 1x pull-up + 1x ring dip)
Neil A.: 30:43 (135-lbs., 115-lbs.; sub: 1x pull-up + 1x ring dip)
Susanna B.: 27:59 (75-lbs., 20-lb. dbs, 55-lbs.; sub: sit-up, squat, 1x bodyrow, squat, push press, 1/2x burpee, 1/2x lunge)
Kris C.: 37:24 (65-lbs., 20-lb. dbs, 55-lbs.; sub: hanging knee raise, 2x jump-stretch pull-up, red, tuck jump, jump-stretch pull-up, red, 15-lb. overhead lunge)
Joanna L.: 19:25 (45-lbs., 20-lb. dbs, 55-lbs.; sub: power clean, hanging knee raise, step-up, 2x jump-stretch pull-up, red, squat, jump-stretch pull-up, red, pushup)
Meghan M.: 32:55 (sub: 1x ctb pull-up + 1x ring dip)
Sean M.: 34:08 (95-lbs., 35-lb. dbs, 95-lbs.; sub: hanging knee raise, step-up, 2x pull-up, tuck jump, pull-up, 1/2x burpee, 1/2x 25-lb. overhead lunge)
Jen M.: 35:10 (75-lbs., 20-lb. dbs, 55-lbs.; sub: hanging knee raise, step-up, 2x jump-stretch pull-up, red, pull-up, 1/2x 15-lb. overhead lunge)
Mike D.: 39:39 (115-lbs., 35-lb. dbs, 95-lbs.; sub: 1x pull-up + 1x ring dip, tuck jump, 25-lb. overhead lunge)
Sara D.: 16:46 (15-lb. dbs; sub: sit-up, step-up, 18″, 1x bodyrow, tuck jump, 1x bodyrow, 1/2x burpee, 1/2x lunge)
Erin H.: 28:06 (20-lb. dbs; sub: hanging knee raise, step-up, 2x jump-stretch pull-up, red, tuck jump, jump-stretch pull-up, blue, lunge)
Antonio G.: 31:50 (115-lbs., 35-lb. dbs, 95-lbs.; sub: 1x pull-up + 1x ring dip, tuck jump, 25-lb. overhead lunge)
Thomas M.: 34:10 (95-lbs., 30-lb. dbs, 95-lbs.; sub: 2x pull-up, tuck jump, 25-lb. overhead lunge)
Leota B.: 25:19 (45-lbs., 20-lb. dbs, 45-lbs.; sub: sit-up, step-up, 2x jump-stretch pull-up, green, tuck jump, jump-stretch pull-up, green, 1/2x burpee, 1/2x lunge)
Jason H.: 27:17 (95-lbs.; 35-lb. dbs, 95-lbs; sub: front squat, 1x ctb pull-up + 1x ring dip, 25-lb. overhead lunge)
Kevin C.: 23:46 (25-lb. dbs; sub: hanging knee raise, step-up, 1x jump-stretch pull-up, blue, tuck jump, jump-stretch pull-up, blue, 1/2x burpee, 1/2x lunge)
Tyler P.: 24:22 (15-lb. dbs; sub: sit-up, step-up, 18″, 1x bodyrow, tuck jump, 1x bodyrow, 1/2x burpee, 1/2x lunge)
Kate S.: 25:51 (20-lb. dbs; sub: hanging knee raise, step-up, 2x bodyrow, tuck jump, 1x bodyrow, 1/2x bodyweight lunge)
Teal B.: 34:08 (75-lbs., 20-lb. dbs, 55-lbs.; sub: hanging knee raise, step-up, 2x jump-stretch pull-up, green, tuck jump, jump-stretch pull-up, green, 1/2x burpee, 1/2x lunge)
Koji H.: 35:42 (95-lbs., 30-lb. dbs, 85-lbs.; sub: 2x pull-up, tuck jump, 25-lb. overhead lunge)
Dave R.: 28:46
Christy P.: 24:24
All the best request above, done, done and done.
Dave R and Christy P, holy shit that is awesome!!! Well done! You guys rock!
Dave O