Monday, October 28, 2024

CrossFit MPH – WOD

In Gym

In Gym: “Rosemary Spice” as far as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as far as possible in 20 minutes: 5 rounds cardio complex 75x weighted lunge or lunge option 4 rounds cardio complex 55x weighted lunge or lunge option 3 rounds cardio complex 35x weighted lunge or lunge option 2 rounds cardio complex 15x weighted lunge or lunge option **1 cardio complex = 10 no pushup burpee + 20 skips in place**

Results

Adam S.: 24/55, 25#
Adam S.: 45/55 step-up, 25# to 20"
Alejandro V.: 41/55, 25 (farmer's)
Alex B.: 460/750m, 30#
Alex Ma.: 268/500m, bw
Andrew W.: 352/500m, 40#
Ariel S.: 23/35, bw (800/600/400/200m)
Bill G.: 215/500m, 50#, 20"
Borja G.: 300/500m row, Rx
Brian F.: 35/55 step-up, 30#
Charlie S.: 500/500m, 50#
Chase H.: 323/500m, Rx
Chloe B.: 55/55 step-up, 30#
Chris C.: 190/500m, 40#
Chris W.: 239/500m, Rx
Christian R.: 500/750m, 30# at 20"
Dan D.: 400/500m, 30#
Daniel H.: 100/500m row, 50# 20"
Dave V.: 25/55 step-up 35#
David C.: 48/55, 50"
Diana G.: 1 r + 300/750m row, glute bridge @ 24", 750/550/350/150m row
Drew P.: 35/55 , 15# step-up, 50/40... cal bike
Duncan A.: 370/500m (35#, ski)
Edgar J.: 155/500m row, 40#
Grant J.: 160/500m, 35#
Hal B.: 115/500m, 35# to 20"
Hanna G.: 21/35, Rx
Henry M.: 10m/250m, glute bridge @ 24"
Jack F.: 14/55, 20#
Jack S.: 238/250m, 50#
Jacob T.: 270/500m row, 35#
Jeremy F.: 38/55, 40#
Jesse A.: 53/55, #30 to 20"
Jimmy T.: 500/500m, Rx
John H.: 296/500m, 50#
John Sa.: 46/55, 45#
Karina B.: 161/250m*, 35#
Karl P.: 42/55, 35#
Kate R.: 31/250m, 35#
Lily S.: 313/500m, 35#
Madison Sm.: 25/55, 20#, 50/550/350/150m row
Mae S.: 359/500m, 20#
Mark B.: 7/500m, 20", 20#
Matt M.: 35/55, 50#
Matt Mo.: 48/55, Rx
Matthew R.: 867/1000m (2000/1500/1000/500m bike, 50#)
Mike L.: 50/55, 50#
Mike M.: 5/35 step-up, Rx
Molly B.: 350/350m, 15#, 750/550/350/150m row
Morgan G.: 12/30 stepup, 45/40/35... 15# at 20" stepup, 700/500/300/200m row
Nat C.: 150/250m row, 25#, 750/550/350/250m row
Nick C.: 60/500m, 50#
Nick W.: 142/500m, 50#
Patrick J.: 35/35, 20”, bw
Ralph B.: 2/35, 20#
Rich H.: 15/15*, 50#
Ryan B.: 225/500m, 20”, 50#
Ryan C.: 35/55, 45#
Ryan S.: 11/35, 50#
Scott K.: 14/55, 20", 20#
Sean Q.: 5/500m, 50#
Sogand K.: 700/700m, +200m bike, 17.5#
Stuart J.: 46/55, 40#
Tim V.: 500/500m, 45#
Todd N.: 36/55, 50#
TR R.: 27/55, 50#
Yao Z.: 200/500m, 35#
Zac E.: 300/500m, 35#