Saturday, January 8, 2022

Saturday, January 8, 2022

CrossFit MPH – WOD

Metcon (No Measure)

for time:

63x burpee

63x swing

12x bar muscle-up

42x burpee

42x swing

8x bar muscle-up

21x burpee

21x swing

4x bar muscle-up

At Home:

for time:

63x burpee –or– 6 rounds cardio complex

63x swing –or– max vertical jump

24x strict pull-up –or– 36x sheet row –or– 36x scapular pushup

42x burpee –or– 4 rounds cardio complex

42x swing –or– max vertical jump

16x strict pull-up –or– 24x sheet row –or– 24x scapular pushup

21x burpee –or– 2 rounds cardio complex

21x swing –or– max vertical jump

8x strict pull-up –or– 12x sheet row –or– scapular pushup

*Cardio complex = 30 jumping jacks + 10 mountain climber + 5 no pushup burpee

2 Comments

  1. MPH | January 10, 2022 at 12:43 pm
     

    -MPH Outside the Box Scores-
    N/A

    Reply
  2. MPH | January 10, 2022 at 12:44 pm
     

    -MPH Inside the Box Scores-
    Rony J.: 14:08 (42/21/15, jumping pu) 
    Austin S.: 22:19. (ctb pu)
    Diana G.: 18:50 (42/28/14 burpee, 5x banded pu) 
    Kiely W.: 21:30 (banded pu)
    Kate G.: 23:12 (bmu attempts/ctb pu) 
    Melody F.: 22:47 (ctb pu) 
    Michael L.: 23:27(bmu attempts/ctb pu)
    Zach D.: 24:46 (ctb pu) 
    Jahari H.: 23:50 (bmu attempts) 
    Dave R.: 25:20 
    Andrew Z.: 24:41 (bmu/ctb pu) 
    Chris T.: 25:26 (bmu attempts) 
    Yuri Y.: 19:06
    Peter O.: 16:31 (2/3; 35-lbs. – banded pu)
    Drew P.: 15:24 (2/3; 35-lbs.)
    Ralph B.: 17:11 (2/3; 45-lbs. ctb pu)
    David C.: 19:20 (35-lbs 
    Carlos U.: 15:13 (2/3; 35-lbs. ctb
    Luke B.: 16:03 (2/3; 35 all pu
    Sean G.:23:10 rx
    Sean F.: 21:44 rx
    Sebastian T.: 18:49 (2/3 35-lbs. banded ) 
    Tarek K.: 21:10 (2/3 35-lbs. bande 
    Bill G.: 22:16 (45lbs. strict pu
    Chris P.: 15:23 (push up; sit-up; strict ctb pu)
    Ross B.: 20:37 (2/3 burpees 55-lbs. banded 
    Josh M.: 17:00 (2/3 45-lbs.
    Adrienne V.: 17:44 (2/3 25-lbs
    Bryan M.: 20:38 (45-lbs. kipping pu
    Stephen K.: 19:34 (2/3 burpees; 35-lbs.
    Hal B.: 17:25 (2/3 burpee; 35-lbs.)
    Al C.: 25:37 rx
    Patrick J.: 23:03 (45-lbs. russian kbs; ctb pu)

    Reply

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