Friday, August 28, 2026
CrossFit MPH – WOD
In Gym
4 sets for quality: option #1: 3 strict ring muscle-up transition option option #2: 5-8x challenging ring row progression (horizontal or vertical) *Begin each round every 2 minutes. then, three rounds for time: 24x single-leg squat (alternating, total) --or-- weighted step-up @ 50/35-lbs. 18x strict ring dip 500m row/machine distance
Results
Alex B.: 19:00 (banded)
Allison P.: 17:45 (10# weighted step up, box dip, 400m row)
Amy M.: 16:39 (20# weighted step up, banded dip, bike)
Andrew S.: 16:20 (50# weighted step up)
Ashley W.: 18:34 (su, ½ dip)
Austen B.: 18:25 (½ banded dip, 417:03 (00m)
Ben So.: 17:27 (30# weighted step up, banded dip)
Borja G.: 19:52 (40lb stepup, ½ ring dip)
Bryan F.: 15:50 (½, stepup)
Chase H.: 17:16 (35#, br)
Chris C.: 14:24
Colin O.: 17:20 (½ dip, 40#)
David C.: 15:10 rx
David K.: 18:26 (20 sls to target)
France T.: 17:30 (banded, 40#)
Fritz R.: 14:20 (assisted sls, negative dip)
Gareth H.: 17:00 (½ dip, ass.)
Greg M.: 15:15 (SUs)
Jack F.: 17:19 (strict/banded dip)
Jackson B.: 17:50 (3/4x)
Jackson E.: 16:55 (25#, ½ dip)
Jeremy A.: 17:03 (½ dip, assisted)
Jeremiah M.: 14:05 rx
Joe S.: 18:31 (½ dip)
John D.: 19:16 (½ dip, su)
John H.: 16:42 (50# S/U)
Ken J.: (: (br, bw stepup)
Luke B.: 18:18 (25#, banded)
Marco C.: 14:54 rx
Matt H.: 16:50 (40# S/U, 10 band)
Matthew R.: 12:24 (50# weighted step up, bike)
Maya Br.: 16:08 (½ pu, su)
Melody F.: 18:22 (¾ banded, su)
Michael P.: 15:56 (20# weighted step up, banded dip)
Mike L.: 16:57 (50# S/U)
Rami B.: 20:58 (25lb stepup, ½ dip)
Rashad N.: 14:40 (½, ass.)
Sean W.: 20:00 (½ sls, ½ ring dip)
Sierra Q.: 17:12 (SUs pr, 10 band)
Steven C.: 18:40 (¾ dip, ½ sls)
Steven S.: 11:45 (sc)
Tom G.: 15:25 (virtual, 15 cal elliptical, 25 lunge, box dip)