Wednesday, September 8, 2021

Wednesday, September 8, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many rounds as possible in 20 minutes:

5x strict chest-to-bar pull-up

5x front squat @ 185/125-lbs.

40x double under

At Home

as many rounds as possible in 20 minutes:

5x strict chest-to-bar pull-up –or– 10x sheet row –or– 60-second plank hold

10x object front squat –or– 25x air squat

40x double under –or– 25x elevated toe tap

2 Comments

  1. MPH | September 9, 2021 at 11:54 am
     

    —MPH Outside The Box Scores—
    Candida M.: 11 rounds + 8 front squats @ 55lbs (sheet rows, toe taps)
    Amanda: 5 + 30 sec. plank hold (plank, 10 fs @16/10-lbs., 25 jumping jacks)
    Lisa C.: 8 + 6 fs (plank, 10 fs @ 50-lbs., 25 toe taps)
    Tom G.: 9 + 7 fs (5 rows, 10 fs @ 30-lbs., run)
    Damund W.: 7 (plank, 10 fs @ 30-lbs., 25 toe taps)

    Reply
  2. MPH | September 9, 2021 at 11:54 am
     

    —MPH Inside The Box Scores—
    Daniel H. 7 + 2 fs (115 du, 5 pull-up, 115-lbs.)
    Anna G.: 8 + 3 pu (143 du, band, 65-lbs.)
    Al C.: 7 + 1 c2b (165-lbs.)
    Andrew S.: 6 + 5 fs (30 du) (3 pull-up, 95-lbs.)
    Borja G.: 8 + 1 fs (125-lbs.)
    Nate S. 8 rds, 2 pu (5 pull-up, 115-lbs.)
    Sarah G.: 6 + 10 rdl (5 ring row, sl rdl @ 20-lbs., bike)
    Carlos U.: 8 + 5 fs (5 pull-up, 75-lbs.)
    John B.: 8 (band, 85-lbs.)
    Dylan O.: 9 + 5 pu (su, 5 pu band, 75-lbs.)
    Luke B.: 8 + 5 pu (5 pull-up, 115-lbs.)
    Anu B.: 5 (10 min). (3 c2b/pull-up 95-lbs.)
    Will B.: 7 + 5 fs (5 band, 135-lbs.)
    Morgan W.: 7 + 3 pu (3 band, 95-lbs.)
    Abbey O.: 7 + 2 du (53 du, 3 band, 45-lbs.)
    Thomas R.: 8 (30 du/rd., 5 pull-up, 115-lbs.)
    Prateek K.: 7 + 5 fs (3 pull-up, 65-lbs.)
    Austin S.: 13, (500 su, 5 pull-up, 5/3 fs, 75-lbs.)
    Mark B.: 8 + 5 pull-up (band, 45-lbs.)
    Jason S.: 8 + 5 pu (du practice , 5 -pul up115-lbs.)
    Jen D.: 7 + 5 fs (vertical row, 65-lbs.)
    David C.: 9 + 1 c2b (95-lbs.)
    Nick W.: 8 + 3 pu (5 pull-up, 115-lbs.)
    Peter O.: 8 (110 du, 115-lbs.)
    Andrew B.: 8 + 5 pull-ups (pull-ups, 75-lbs.)
    John N.: 7 + 5 fs, (95-lbs.)
    Diana G.: 8 + 5 rows (vertical row, fs from rack @ 85-lbs., bike)
    Ralph B.: 7 (5 pull-up, 95-lbs.)
    Mike L.: 6 + 1 pu (200 du 5 pull-up, 115-lbs.)
    Greg M.: 6 + 3 fs (60 du, 85-lbs.)
    Melody F.: 6 + 2 fs (115-lbs.)
    Dave R.: 8 + 20 du (185-lbs.)
    Drew P.: 9 + 3 c2b (95-lbs.)
    Matt R.: 8 + 1 fs (110 du, 3 c2b, 105-lbs.)
    Keith E.: 8 + 3 pu (~160 du, 5 pull-up, 95-lbs.)
    Sam R.: 8 + 5 fs (115-lbs.)
    RJ A.: 7 + 5 fs (5 pull-up, 95-lbs.)
    Justin M.: 9 (3 c2b, 125-lbs.)
    Tommy H.: 9 (145-lbs.)
    Julia H.: 7 (5/3 pull-up, 85-lbs.)
    Ross B.: 8 + 5 fs (band 5 pull-up, 115-lbs.)
    Rich H.: 9 + 30 du (185-lbs.)
    Morgan M.: 8 + 30 sec dup(185-lbs., du practice)
    Bryan M.: 8 +5 fs (5 pull-up, 115-lbs.)
    Sean Q.: 8 + 20 du (185-lbs.)
    Tucker H.: 9 (115-lbs.)
    Jahari H.: 8 + 2 du (100 du, 165-lbs.)
    Francisco L.: 6 + 3 pull-up (155-lbs, 3x ctb)
    Ben H.: 6 + 5 du (70 du, 155-lbs, 5x strict pull-up)
    Peter T.: 7 + 5 ctb (50 du, 135-lbs.)
    Sebastian T.: 6 + single unders (115-lbs., 5x banded pull-up)
    Kate G.: 8 + 5 fs (105-lbs., 3x ctb)
    Patrick J.: 7 + 5 pu (135-lbs., 1x sctb + 4 spu)
    Terry A.: 8 (35-lbs., 5x vertical strict bodyrow)
    Bill G.: 8 (165-lbs., 10x bodyrow, 10 cal bike)
    Lilly S.: 6 + 2 banded pull-up (90-lbs., 3x banded pull-up, fs from rack, 200m row)

    Reply

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