Wednesday, June 1, 2022

CrossFit MPH – WOD

In Gym

"Shadow 3"
15 rounds:
1x weighted strict pull-up @ 50/35-lbs.
6x single-leg squat (alternating, total)
3x per side: turkish get-up sit-up @ 50/35-lbs.


-MPH Outside the Box Scores-
Cristian D.: 8 + 12 row (bw option)
Tom G.: 10 (15-lbs., 20-lbs., 10-lbs.)
Bryan M.: 21:01 - 40-lbs. Strict PU & Turkish GU SUs + 12, 75-lbs weighted lunges from floor
Daniel H.: 8 rounds, plus all 6 RRs (renegade rows (35 LBs), weighted lunges (70 LBs), rotational sit-ups)

-MPH Inside the Box Scores-
Carlos U.: 24:27 (15-lbs., 30-lbs., supported sls)
Terry A.: 23:32 (banded pull-up, 15-lbs., supported sls)
Al C.: 21:57 (50-lbs., 50-lbs.)
Nate S.: 17:24 (10-lbs, 30-lbs., supported sls)
Will H.: 20:55 (15-lbs., 25-lbs, supported sls)
Jerry I.: 19:50 (banded pull-up, 30-lbs., supported sls)
Walt C.: 20:24 (15-lbs, 40-lbs, banded sls)
Matt S.: 20:30 (10/bodyweight/banded pull-up, 25-lbs., supported sls)
Stephen W.: 18:35 (bw pull-up, 15-lbs., 10x air squat)
Adam R.: 21:48 (30/20-lbs., 35-lbs., assisted sls)
Jen D.: 20:34 (banded pull-up, 15-lbs., assisted sls)
Jenna B.: 20:37 (banded pull-up, 15-lbs.)
Luke B.: 22:32 (10-lbs., 20-lbs., plate assisted sls)
Peter O.: 19:47 (bw pull-up, 25-lbs., assisted sls)
Ishi B.: 22:15 (25-lbs., 35-lbs., assisted sls)
Yousi A.: 22:25 (banded pull-up, 20-lbs., shrimp sls)
James T.: 15:24 (35-lbs., assisted sls, 35-lbs.)
Sean F.: 18:49 (50-lbs., 40-lbs.)
Justin G.: 18:28 (30-lbs., assisted sls, 30-lbs.)
Nick C.: 20* (15-lbs., assisted sls, 20-lbs.)
Diana G.: 21:05 (banded pull-up, assisted sls, 15-lbs.)
Hal B.: 18:48 (bodyweight, 12x squat ,15-lbs.)
Sam R.: 18:51 (30-lbs., 30-lbs.)
Chris T.: 21:33 (35-lbs., assisted sls, 25-lbs.)
Calvin D.: 20:01 (bodyweight, assisted sls, 20-lbs.)
Thomas R.: 19:28 (10-lbs., assisted sls, 25-lbs.)
Jose R.: 21:39 (25-lbs., assisted sls, 25-lbs.)
Dave R.: 21:34 (50-lbs., 50-lbs.)
Kate G.: 21:53 (35-lbs., 35-lbs.)
Benny R.: 24:18 (bodyweight, assisted sls, 20-lbs.)
Bill M.: 23:19 (bodyweight, assisted sls, 20-lbs.)
Pedro L.: 23:20 (15-lbs., assisted sls, 20-lbs.)
Matt A.: 21:49 (5-lbs., assisted sls, 20-lbs.)
Josh M.: 22:50 (30-lbs., 6 wtd glute bridge @ 30-lbs., 30/20-second plank hold)
RJ A.: 26:45 (20-lbs., assisted sls, 30-lbs.)
Mel F.: 23:35 (25-lbs., 4 sls, 35-lbs.)
Michael A.: 17:03 (30-lbs., assisted sls, 45-lbs.)
Greg M.: 22:40 (30-lbs., assisted shrimp sls, 25-lbs.)
Mike L.: 20:29 (30-lbs., 35-lbs.)
Sean G.: 21:42 (50-lbs., 50-lbs.)
Andrew Z.: 21:30 (20-lbs., squat, 35-lbs.)
Kiely W.: 21:21(band, med ball w plate sls, 20-lbs.)
Ross B.: 22:10(bodyweight, plate assist sls, 40-lbs.)
John B.: 20:24 (30-lbs., assisted sls, 40-lbs.)
Ben B.: 18:46 (bodyweight/5-lbs., 30-lbs.)
Justin M.: 20:19 (35-lbs., 35-lbs.)
Charlie K.: 18:40 (30-lbs., 30-lbs.)
Stephen K.: 18:43 (2 bodyweight rows, assisted sls, 20-lbs.)
Tommy H.: 20:36 (40-lbs., 40-lbs.)
Andrew W.: 20:45 (15-lbs., assisted sls, 25-lbs.)
Matt R.: 17:41 (25-lbs., assisted shrimp sls, 35-lbs.)
Tucker H.: 22:53 (50-lbs., assisted sls, 50-lbs.)
Jahari H.: 20:35 (50-lbs., assisted sls, 25-lbs.)
Charlie S.: 15:49 (30-lbs., 35-lbs.)
Rony J.: 20:52 (banded pull-up, assisted sls, 20-lbs.)
Brandt R.: 18:20 (35-lbs., assisted sls, 35-lbs.)
Lily S.: 20:55 (banded pull-up, assisted sls, 20-lbs.)
John Sa.: 20:58 (25-lbs., 30-lbs.)
Amr M.: 17:58 (20-lbs. assisted sls, 25-lbs., (1/2 turkish sit-up rds. 1-5)
Tyler S.: 25:48 (30-lbs., assisted sls, 30-lbs.)