Friday, December 27, 2024

CrossFit MPH – WOD

In Gym

In Gym: “Fight Gone Two Rounds!” two rounds for max reps: 90 seconds: wall ball @ 20/14-lbs. (reps) 90 seconds: sumo deadlift high-pull @ 75/55-lbs. (reps) 90 seconds: box jump, 20″ platform (reps) 90 seconds: push press @ 75/55-lbs. (reps) 90 seconds: row (calories) 90 seconds: rest In this workout you will move from each of the five stations after 90 seconds. This is a 7.5 minute round with a 90-second break between rounds. At Home: “Fight Gone Two Rounds!” two rounds for max reps: 90 seconds: single-arm object thruster --or-- squat drop 90 seconds: object swing –or– superman 90 seconds: squat jump –or– lunge 90 seconds: object push press –or– plank up down 90 seconds: no pushup burpee 90 seconds: rest

Results

Adam S.: 175 (65, 14)
Alexander B.: 181, rx
Brett G.: 217, 65#
Bryan F.: 198, 65#
Chloe B.: 203 rx
Chloe F.: 193 (55)
Chris C.: 246 (75, burpee for sdhp)
Dave V.: 181 (75, step-up)
David C.: 158, 14#, 65#
Farouk O.: 188, 55#, 20”, 14#
Grant J.: 204 (75)
Hal B.: 215, 65#, 35# swing
Jimmy T.: 272 (75)
Karina B.: 254 (55)
Lisa B.: smile
Mae S.: 187 rx
Matthew R.: 260 rx
Morgan G.: 187, 14#, 50#
Nat C.: 157 (45)
Nisha S.: 230 (35, step-up, mbpp)
Patrick J.: 269 (65, hoc, 14-lbs.)
Sam C.: 237 (75)
Sarah H.: 226, 35#, 10#
Thomas R.: 160 rx
Todd N.: 256 rx

-- MPH Outside the Box --

Tom G.: 211 (15lb dbs, box step up)
Lisa C.: 235 (20lb dbs, burpee)
Nathan A.: 191 (25lb dbs, burpee)