Saturday, November 23, 2019

Saturday, November 23, 2019

CrossFit MPH – WOD



Metcon (Time)

for time:


strict pull-up

shoulder press @ 95/65-lbs.

2x strict sit-up

Today’s Common Scaling Options:

+Strict pull-up: reduce reps of pull-up, banded strict pull-up, strict bodyrow

+Shoulder press: reduce weight to ~50% of 1RM

+Strict sit-up: reduce reps, kipping sit-up

(Your coach will talk to you about additional scaling options not already listed)

1 Comment

  1. MPH | November 24, 2019 at 2:19 pm

    Anna G.: 15:37 (45-lbs.; sub: 2/3x band)
    Alli P.: 16:17 (45-lbs.; sub: 2/3x strict pull-up)
    Kate H.: 16:46 (45-lbs.; sub: 2/3x band, 1x strict sit-up + 1x skipping)
    Dave R.: 17:07
    Zach D.: 17:26
    Terry A.: 18:12 (35-lbs.; sub: strict bodyrow, 1x strict sit-up + 1x skipping)
    James W.: 19:06 (65-lbs.; sub 2/3x band)
    Anu B.: 19:11 (65-lbs.; sub: 2/3x strict, 1x strict sit-up + 1x kipping)
    Buffy M.: 20:08 (40-lbs.; sub: 2/3x band, 1x strict sit-up + 1x skipping)
    Sean F.: 15:59
    Walt C.: 17:02 (75-lbs.; sub: 2/3x strict)
    Chase H.: 16:42 (85-lbs.)
    Matt M.: 19:20 (sub: 2/3x strict)
    Tommy W.: 19:20 (75-lbs.; sub: 2/3x strict, anchored kipping)
    Al C.: 19:41
    Zach G.: 20:41 (55-lbs.; sub: 2/3x band, no last round)
    Chris H.: 16:32
    Chris C.: 15:24
    Melody F.: 18:08 (55-lbs.)
    Charlie K.: 17:42 (65-lbs.; sub: 2/3x strict)
    Charlie S.: 17:03 (45-lbs.; sub: 2/3x strict)
    RJ A.: 19:20 (45-lbs.; sub: 2/3x band, kipping su)  
    Michael Fo.: 18:45 (75-lbs.; sub: 2/3x band)
    John N.: 20:36 (75-lbs.; sub: 2/3x strict)
    Kerstin C.: 13:44 (40-lbs.; sub: 2/3x body row, 1/2x su)
    Rebekka E.: 15:24 (45-lbs.; sub: strict body row)
    Jesse K.: 19:06 (45-lbs.; sub: 2/3x prm banded, strict/kipping su)  
    Kate G.: 13:47 (45-lbs.; sub: 2/3x strict)
    Katie G.: 14:16 (45-lbs.; sub: 1/3x strict)
    Carl L.: 20:21 (85-lbs.; sub: 2/3x strict)
    Mark Ab.: 17:43 (75-lbs.)  
    Josh M.: 16:56 (65-lbs.)
    Tara S.: 18:20 (45-lbs.)
    Joe P.: 18:55 (75-lbs.; 2/3x band, 1/2x su)
    Michael H.: 19:08 (65-lbs.; sub: 1/2x su + 60″ plank)  
    Luke B.: 18:03 (65-lbs.; sub: 2/3x strict, strict/kipping su)
    David C.: 17:28 (30-lb. dbs.; sub: 2/3x strict, strict/kipping su)
    Joya TD.: 18:36 (45-lbs.)
    Joe T.: 17:00 (85-lbs.)
    Sergio L.: 20:58 (85-lbs.; sub: 2/3x band)
    Gabriel F.: 17:36 (65-lbs.; sub: 2/3x strict)
    Greg M.: 18:08 (55-lbs.; sub: 2/3x strict, strict/kipping su)
    Bill G.: 16:10
    Adrienne V.: 19:00 (35-lbs.; sub: 2/3x band)
    Amy S.: 21:20(sub: 2/3x strict)
    Patrick J.: 19:25 (85-lbs.; sub: 2/3x strict)
    Francisco L.: 19:16 (85-lbs.; sub: 2/3x strict)
    Anna Go.: 17:34 (55-lbs.; sub: 2/3x band)
    John S.: 16:48 (85-lbs.; sub: 2/3x strict)
    Morgan W.: 17:32 (65-lbs.; sub: 2/3x band, 60″/45″/30″/30″/30″ plank)
    Will A.: 18:38 (55-lbs.; sub: 2/3x band, kipping su)
    Seth B.: 17:40 (85-lbs.; sub: 2/3x band)
    Lily S.: 19:17 (45-lbs.; sub: 2/3x band)  


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