Tuesday, November 12, 2024
CrossFit MPH – WOD
In Gym
In Gym: for time: 800m run 50x single-arm overhead lunge @ 50/35-lbs. 1000m row 600m run 40x single-arm overhead lunge 750m row 400m run 30x single-arm overhead lunge 500m row At Home: four rounds for time: 800m run --or-- 3x (50x jumping jack + 75x high knees + 5x no pushup burpee) 50x object single-arm overhead lunge --or-- 100x lunge 50x plank up down 600m run --or-- 2x (50x jumping jack + 75x high knees + 5x no pushup burpee) 40x object single-arm overhead lunge --or-- 80x lunge 35x plank up down 400m run --or-- 2x (50x jumping jack + 75x high knees + 5x no pushup burpee) 30x object single-arm overhead lunge --or-- 60x lunge 20x plank up down
Results
Alex Ma.: 31:13, 25 lbs
Daniel D.: 28:30 (partial lunge)
Dave R.: 24:49, 50 lbs (bike instead of run)
Drew P.: 27:27, 25 lbs, (bike instead of row)
Julian M.: 26:50, 40 lbs
Kate G.: 30:39, 35 lbs
Matt A.: 29:58, 35 lbs
Matt Mo. 30:44, 30 lbs, (ski instead of run)
Ralph B.: 26:56, 35 lbs (partial lunge)
Scott F.: 25:33, 45 lbs
-- MPH Outside the Box --
Lisa C.: 400m/400m run (22 min cap: 10-lb oh lunge)
Tom G.: 22/35 plank up dog (22 min cap: 15-lb fr lunge)
