Wednesday, March 24, 2021

Wednesday, March 24, 2021

CrossFit MPH – WOD

Metcon (No Measure)



*Begin each round every three minutes.

two rounds for quality; rest amply between rounds:

max strict pull-up

10x barbell reverse lunge

10x lunge jump

At Home:

as many rounds as possible in 10 minutes:

16x superman, 1-second hold at top of rep

16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted

8x inchworm walkout

then, two rounds for quality:

max strict pull-up –or– 1-minute plank hold

10x dumbbell/object lunge –or– 20x lunge

10x lunge jump


  1. MPH | March 25, 2021 at 1:14 pm

    —MPH Inside The Box Scores—
    Carlos U.: 165*-175*-180*-lbs.
    Robert C.: 195*-205*-205*-lbs. (Add to spreadsheet)
    Adrian M.: 185-205-205-lbs.
    Rami B.: 205-225-235-lbs.
    Sarah G.: 65*-75*-75*-lbs.
    Anu B.: 135-135-135-lbs.
    Jerry I.: 235-25-265-lbs.
    Michael B.: 185-205*-215*-lbs.
    Nick Mc.: 205-215-225-lbs.
    Andrew W.: 195*-195*-195*-lbs. (Add to spreadsheet)
    Morgan W.: 135-135-135-lbs.
    Chase H.: 260-270-280-lbs.
    Andy G.: 275-295-305-lbs.
    John N.: 175-175-175-lbs.
    Michael Fo.: 225-225-225-lbs.
    Walt C.: 205-215-225-lbs.
    Will H.: 225-225-225-lbs.
    Peter O.: 185-205-215-lbs
    Bobby H.: 155-175-185*-lbs.
    Jason S.: 235-235-225-lbs.
    Kate G.: 205-215-215-lbs.
    Ken G.: 185-205-225*-lbs.
    Andrew B.: 155-165-175-lbs.
    Mel F.: 195-215-215-lbs.
    Rafa C.: 215-225-235*-lbs.
    Chris C.: 315-325-325-lbs.
    Julia H.: 155-155-155-lbs.
    Abbey O.: 113-113-113-lbs.
    Keith E.: 175-175-175*-lbs.
    Matt R.: 275-285-245-lbs.
    Lily S.: 155-165-170-lbs.
    Max R.: 275-275-275-lbs.
    Rich H.: 305-315-315-lbs.
    Jose R.: 205-225-245-lbs.
    Peter T.: 215-225-235*-lbs.
    Tara S.: 155-155-165-lbs.
    Sean G.: 335-365-405-lbs.
    John J.: 225-245-265*-lbs.
    Jared S.: 205-215-225-lbs.
    Roger W.: 245-255-265*-lbs.
    Amr B.: 165-185-200*-lbs.
    Charlie S.: 185-205-215-lbs.
    Mike L.: 205-225-225-lbs.
    Jarrod F.: 275-295-315*-lbs.
    Isaac S.: 235-255-285*-lbs.
    Terry A.: 115-120-125–lbs.
    Brian F.: 215-225-225x-lbs.
    Daniel N.: 185-185-205*-lbs.
    Phillip M.: 95-105-115*-lbs.
    Seth B.: 245-265-275-lbs.
    Tucker H.: 35-245-255*-lbs.

  2. MPH | March 25, 2021 at 1:14 pm

    —MPH Outside The Box Scores—
    Joe T.: 265, 265, 275
    Nate S.: In-gym workout: 185/195/205/215/225. 5 max pull-ups each round
    Matt K.: 185-195-205
    Lisa C.: 4 (25-lbs.)
    Chris Ca.: 3 + 13 superman (45-lbs.)
    Ross B.: 3 + 4 inchworm (45-lbs.)


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