Monday, January 18, 2021

Monday, January 18, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

15-12-9

chest-to-bar pull-up

overhead squat @ 135/95-lbs.

–rest two minutes–

21-15-9

pull-up

overhead squat @ 115/75-lbs.

At Home:

for time:

15-12-9

strict pull-up –or– sheet row –or– rotational sit-up

heavier goblet squat –or– 2x squat

–rest two minutes–

21-15-9

strict pull-up –or– sheet row –or– rotational sit-up

lighter goblet squat –or– 2x squat

2 Comments

  1. MPH | January 19, 2021 at 12:05 pm
     

    —MPH Inside The Box Scores—
    Chase H.: 15:03, 115-lbs., 95-lbs.
    Raph B.: 17:57, 75/65-lbs. (12/9/6 ctb, 21/9/6 second round)
    Drew P.: 17:16, 135/115-lbs.
    Aron S.: 16:36, 45/35-lbs. (pull-up, 15/9/6 second round)
    Andy G.: 17:28, 135/115/115-lbs., (sub: banded pull-ups)
    Borja G.: 16:39, 95/75-lbs. (from rack)
    Anna G.: 16:07, 85/75-lbs. (back squat)
    Andrew Z.: 16:04, 125/105-lbs.
    Matt R.: 17:00, 45/45-lbs. (pull-up/jumping pull-up)
    Kate G.: 19:07, 85/65-lbs. (2/3 ctb/pull-up)
    Dave R.: 12:20, 135/95-lbs. (push jerk)
    David C.: 16:46, 75/65-lbs. (ctb & pull-up/pull-up)
    Adriana B.: 14:22, 33/33-lbs. (bodyrow/jumping pull-up)
    Matt K.: 17:15, 65/55-lbs. (bodyrow/jumping pull-up)
    Matt S.: 16:46, 63/53-lbs. (band/jumping pull-up)
    Bobby G: 18:25, 53/43-lbs. (band/jumping pull-up)
    Seth B.: 17:49, 85/75-lbs. (band/jumping pull-up)
    Damund W.: 19:21, 63/33-lbs. (band/jumping, front squat, 15-12-3 in first rd, 15-12-9 in second rd)
    Zach D.: 19:53, 115/95-lbs.
    Charlie S.: 19:04, 85/75-lbs. (strict pull-up, 2/3 strict pull-up)
    Sean G.: 14:54, 155/135-lbs. (front squat)
    Sean Q.: 17:05, 135/115-lbs.
    Max R.: 16:54, 115/95-lbs. (5 ctb + pull-up each rd in first couplet)
    Justin M.: 17:20, 105/95-lbs. (5 ctb + pull-up each rd in first couplet)
    Kyle H.: 20:12, 95/75-lbs. (pull-up/2/3x pull-up, 21-15-4 final)
    Peter T.: 16:07, 85/65-lbs. (pull-up, jumping pull-up)
    Addie C.: 17:30, 15/15-lbs. (bodyrow/jumping pull-up)
    Brent H.: 16:40, 33/33-lbs. (pull-up/pull-up)
    Jose R.: 18:30, 75/65-lbs. (pull-up/pull-up)
    Mel F.: 18:24 95/75-lbs. (2/3x ctb)
    Bill G.: 18:21 135/115-lbs. (2/3x strict ctb/strict pull-up; sub: front squat))
    Jason S.: 17:10 115/95-lbs. (pull-up/2/3x pull-up)
    Julia H.: 18:53 55/45-lbs. (2/3x pull-up/jumping pull-up)
    Mike L.: 21:38 80/65-lbs. (5 ctb + pull-up in first couplet/pull-up)
    Patrick J.: 16:15 95/75-lbs. (2/3x ctb/2/3x pull-up)
    Lilly S.: 16:38 45/35-lbs. (body row/jumping pull-up)

    Reply
  2. MPH | January 19, 2021 at 12:06 pm
     

    —MPH Outside The Box Scores—
    Candida M.: 4:14 @55 lb front squats, sheet rows; 4:55 @45 lb front squats, sheet rows.
    Bill M.: 12:30 (40-lbs., 40-lbs., 5-3-1 strict + jumping, + Bill’s bonus)
    Lisa C.: 12:10 (50-lbs., 30-lbs., 5-3-1 strict + jumping, + Bill’s bonus)
    Ross B.: 12:20 (100-lbs., 50-lbs., 7-5-3 strict + jumping)

    Reply

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