Friday, April 10, 2026

CrossFit MPH – WOD

In Gym

deadlift 5-5-5-5-5+ *Begin each round every 3 minutes. then, three two-minute rounds; rest one minute between rounds: 20-second ring L-sit hold 15x unbroken russian swing @ 70/55-lbs. max single-arm gorilla row in remaining time (alternating, total) At Home: every minute, on-the-minute for 10 minutes: 5-10 deadlift option --or-- 10 superman + 20-second plank hold then, three rounds for quality: 30-60-second v-hold 20x object russian swing --or-- explosive plank pops

Results

Adam Su.: 255, 36 (52)
Alex B. 185, 1:20 (20, n-sit)
Amy M.: 165, 48 (35)
Ashley W. 225x5, 40 Rx
Austin L. 195x8, 64 (45, n-sit)
Borja: 215x5
Brady O.: 255, 45#, 30
Brett G.: 255, 80 (55)
Brian: 275x5; 285x3
Caleb: 305x7
Carlos U.: 255, 42 (50)
Chloe: 215x8
Christian: 365x4 ; 335x5
Dan: 335x5
Dave V.: 275, 36 (35)
David K. 225, 60 (45, n-sit)
Edgar J.: 255*, 48 (55)
Farouk: 275x5*
Fred G. 275x6*, 68 (55, virtual ttb)
Fritz R. 155*, :42 (SS, l-sit)
Jack F.: 245, 50#, 58
Jeremy A.: 225, 50#, 64
Jesse A.: 320, 58 (55)
Jimmy T.: 415, 32 Rx
Joe: 275x5
Joanna: 165x5
John D.: 255, 45 (55)
John Hu. 205*, :55 (55, n-sit)
Karl P. 305,
Kate R. 225x7, :60 (35, plank)
Ken J.: 385 x7, (:
Kenneth C.: 250, 55#, 56
Lilly S.: 165, 35#, 46
Lisa C.: 80# db x 7, virtual
Mark: 275x2; 265x5
Mark B.: 195, 73 (45)
Mark J. 300x6, 38 (75, n-sit)
Matt A.: 255, 62 (35)
Matt H. 235, :) (55, n-sit)
Matthew M.: 315 x7, 55#, 64
Michael P.: 205, 35#, 82
Mike L.: 250 x6, 70#, 52
Nate S.: 345#x5
Nathalia M. 45 (KB), (20/35, plank)
Pete T.: 300 x7, 70#, 53
Rajeev R.: 75, 20#, 45
Raquel M.: 195*, 35#, 116
Richard V.: 205, 35#, 90
Ross B.: 365, 30 Rx
Ryan Br.: 250 x4, 18 (45)
Ryan C.: 270, 30 (37)
Sean F.: 365, 20 Rx
Tom G.: 50# db x 10, virtual
TR R. 405x8, 60 Rx
Whitney: 215x5