Congratulations CJ D., for completing our Elements Workshop curriculum!
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We have six new members of the “Smurf Crew” to welcome. These ladies, aside from their (requisite) shorter stature, each have been athletes at MPH for 18 months or more!
- Teal B.: “Strong Smurf”
- Diana D.: “Stretchy Smurf”
- Sofia J.: “6a Smurf”
- Candida M.: “Peppy Smurf”
- Roselena R.: “Latina Smurf”
- Christine S.: “Mama Smurf”
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five rounds for time:
5x burpee + muscle-up
10x toes-to-bar
15x walking lunge, front rack @ 155/105-lbs.
Well, that’s a good way to ensure a vertical torso during lunges.
I was wearing my smurf shirt today and someone was asking if MPH had a large amount of short ladies. Yes, yes it does. And they are awesome.
Welcome, fellow Smurfs!
OTB Crossfit Tecnica
“Kelly”
5 rft:
400m run
30 box jumps 24″
30 wall balls 20lb 10′
25:14
Not quite the 5p I’m used to
–Scores–
Dat D.: 14:02 (115-lbs.; sub: 3/5x burpee + muscle-up)
James C.: 17:34 (115-lbs.; sub: burpee + pull-up)
Larry B.: 15:38 (40-lb. dbs; sub: 5x burpee + 5x strict pull-up, 1/2x toes-to-bar)
Joe T.: 11:32 (40-lb. dbs; sub: 5x burpee + 5x strict bodyrow, v-up)
Ralph A.: 18:01 (35-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
Keena S.: 15:31 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, knees-to-chest)
Alexis B.: 10:54 (sub: 10x knee burpee only, v-up, lunge)
Katie R.: 11:24 (sub: 10x knee burpee only, v-up, lunge)
CJ D.: 10:07 (sub: 10x burpee only, v-up, lunge)
Derek B.: 6:31 (20-lbs.; sub: 2x mb squat jump, v-up, lunge jump)
Dave K.: 20:55 (115-lbs.; sub: 3/5x burpee + muscle-up)
Alex M.: 17:45 (115-lbs.; sub: 3/5x burpee + muscle-up)
Neil A.: 21:28 (sub: 3/5x burpee + muscle-up, 2x hollow rock)
Teal B.: 12:13 (45-lbs.; sub: 2x goblet squat, v-up, lunge jump)
John P.: 15:44 (sub: 5x burpee + 3/5x banded muscle-up, lunge)
Brett B.: 15:35 (35-lb. dbs; sub: 5x burpee + 3/5x banded muscle-up, 1/2x toes-to-bar)
Scott P.: 15:58 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
Stephen K.: 14:39 (25-lb. dbs; sub: 5x burpee + 5x strict pull-up, hanging knee raise)
Mayra C.: 13:23 (sub: 5x burpee + 5x jump-stretch strict pull-up, green, hanging knee raise, strict sit-up)
Matthew C.: 7:51 (45-lbs.; sub: 2x goblet squat, v-up, lunge jump)
Terry M.: 7:52 (45-lbs.; sub: 2x goblet squat, v-up, lunge jump)
David O.: 18:56 (115-lbs.; sub: 3/5x burpee + muscle-up)
Ivy F.: 8:38 (35-lbs.; sub: goblet squat, incline pushup, lunge)
Chandini H.: 12:54 (25-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
Adrian P.: 20:14 (35-lb. dbs; sub: 5x burpee + 3/5x banded muscle-up, 1/2x toes-to-bar)
Gideon B.: 18:46 (30-lb. dbs; sub: 5x burpee + 5x strict pull-up, hanging knee raise)
Graham G.: 17:25 (35-lb. dbs; sub: 5x burpee + 5x strict pull-up, knees-to-chest)
Christine F.: 14:30 (sub: 10x burpee only, sit-up, lunge; 4 rounds)
Diana D.: 14:52 (20-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, blue, v-up)
Ashley R.: 14:46 (15-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, green, v-up)
Whitney M.: 16:21 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
Erez Y.: 16:37 (95-lbs.; 3 rounds)
Brian T.: 24:12 (135-lbs.)
Holmes H.: 18:11 (30-lb. dbs; sub: 5x burpee + 3/5x banded muscle-up, 1/2x toes-to-bar)
Kevin M.: 18:40 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, green, hanging knee raise)
Ted K.: 15:05 (30-lb. dbs; sub: 5x burpee + 5x strict pull-up, knees-to-chest; 4 rounds)
Chris H.: 13:16 (3/5x burpee + muscle-up, 115-lbs.)
Mark L.: 16:30 (105-lbs.)
James H.: 14:55 (sub: lunge)
Joseph P.: 15:47 (sub: 2x squat + squat jump, pike-up, 2x lunge)
Sean F.: 16:47 (105-lbs.; sub: 3/5x burpee + muscle-up)
Jon H.: 20:17 (115-lbs.; sub: 3/5x burpee + muscle-up)
Diane N.: 15:22 (20-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, blue, hanging knee raise)
Candida M.: 10:59 (20-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, knees-to-chest)
Robert W.: 15:31 (20-lb. dbs; sub: 5x burpee + 5x strict pull-up, knees-to-chest)
Seth R.: 17:38 (25-lb. dbs; sub: 5x burpee + 5x strict pull-up, hanging knee raise)
Peter H.: 16:51 (95-lbs.; sub: 3/5x burpee + muscle-up)
David S.: 17:33 (115-lbs.; sub: 3/5x burpee + muscle-up)
Mark Co.: 22:50 (115-lbs.; sub: 5x burpee + 5x banded muscle-up + muscle-up)
Chris T.: 20:56 (105-lbs.; sub: 5x burpee + 5x banded muscle-up + muscle-up)
Nick D.: 19:58 (95-lbs.; sub: 5x burpee + 5x banded muscle-up, pike-up)
Wayne C.: 18:07 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, blue, pike-up)