Monday, March 31, 2025

CrossFit MPH – WOD

In Gym

every minute, on-the-minute, for 10 minutes: even minutes: 5x strict ring dip option (assisted, bodyweight, weighted) odd minutes: 5x strict pull-up option (assisted, bodyweight, weighted) then, as many rounds as possible in 10 minutes*: 1x box jump over 1x burpee *Add 1 additional repetition to each movement each round. At Home: every minute, on-the-minute, for 10 minutes: even minutes: 5-10x strict dip option odd minutes: 5-10x strict pull-up option then, as many rounds as possible in 10 minutes: 2x lunge 1x burpee *Add 2 additional lunges and 1 additional burpee each round.

Results

Abby P.: banded, 11 + 10
Adam L.: Rx, 35#, 11 + 12
"Adam Sm.: banded pu/3 dip, 9 + 2 (20"")"
Aidan C. Rx, 11 + 6
Alex.: banded, 10
Andrew C.: Rx, 10 + 1 burpee
Andrew S.: Rx, 11 + 12 bj
Bobby H.: Rx, 11 + 3 bj
Brent S.: Rx, 11
Bryan F.: banded, 10 + 2 bj
Carlos U.: 3/3, 10 + 3
Charlie S.: 20#/20#, 12 + 7
Chase H.: 20#/25#, 11 + 4
Chris C.: Rx, 11 + 2 burpee
Christian R.: dip negatives/3, 9 + 8
Daniel D.: Rx, 9 + 18
Daniel H.: Rx, 10 + 13
David C.: 25#/25#, 11 + 4
Edgar J.: Rx/15#, 10 + 1
France T.: Rx, 9 + 5
Grant J.: Rx, 10 + 4
"Greg M.: 45#/45, 9 (20"")"
Henry M.: 20/Rx, 12 + 2
Hillary S.: banded, 9 + 6
Jack F.: banded, 10 + 6
Jack S.: Rx, 12
Jake R.: banded 5/5, 9
Janet S.: banded, 10 + 4
Jenny M.: banded, 10 + 5
"John D.: 7 + 5 burpee (20"")"
John H.: Rx, 10 + 10bj
John S.: 10 + 2 burpee
Julia H.: 2.5#, 10 + 1
Karina B.: Rx, 12
Kate R.: Rx, 11 + 8 bj
Kenneth C.: 9 + 6 burpee
Khiry H.: 8 + 3 bj
Lily S.: 10 + 5 bj
Madison S.: banded, 10
Malorie J.: Rx, 11 + 19
Matt A.: Rx, 10 + 1
Matt H.: banded, 9 + 2 bj
Matt Mo.: 40# tricep ext., 13 + 5 (pushup, stepup)
"Michael P.: 8 + 9 bj (20"")"
Mike L.: Rx, 11 + 8 bj
Mike M.: 55#/35#, 11 + 14
Nate S.: Rx, 11 + 10
Nick C.: 11 + 6 burpee
Patrick J.: 11 + 5 step ups
Rajeev R.: Rx, 10
Ralph B.: 11 + 12 (stepover)
Rami B.: rx, 9 + 14
Rich H.: 20#/30#, 12 + 12
Ross B.: banded, 10 + 11 (stepover)
Ryan C.: 9+2 bj
Ryan S.: GHD, 12 + 3 (2x lunge
Santiago B.: Rx, 12 + 1 bj
Scott F.: Rx, 12 + 3 burpee
Scott K.: Rx, 7 + 5 burpee
Sean F.: 55#/55#, 10 + 1 burpee
Sean G.: Rx, 13 + 1 bj
Seth B.: 9 + 5 step ups
Stephen K.: banded pu, 8 + 6
Tara C.: Rx, 11 + 4 bj
Thomas R.: Rx, 9
"Tim V.: Rx/25, 10 + 11 (20"")"
"Tim W.: banded, 10 + 8 bj (20"")"
Todd N.: Rx, 11 + 7 bj
TR R.: 35#, 11 + 13
Walt C.: rx, 12 + 7
Whitney L.: banded, 10 + 6
Yush K.: banded, 10 + 2 bj