Sunday, March 23, 2025

CrossFit MPH – WOD

In Gym

In Gym: bench press 7-5-3-3-3-3-3 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 12x gorilla row @ 70/55-lbs. 12x strict static dip (on boxes) At Home: alternating double tabata: wide-grip pushup rotational sit-up then, as many rounds as possible in 8 minutes: 12x object gorilla row --or-- 12x plank up down 12x dip option

Results

Adam Sm.: 135x, 5
Alejandro V.: 170, 4
Ashley W.: 115x, 105, 4 + 10 rows
Bryan F.: 185x, 175
Carlos U.: 170, 3
Chloe B.: 155, 5 + 12 rows
Christian M.: 165
Connor R.: 285*, 6 + 7 dip
Daniel H.: 200
David C.: 165, 4 + 9 dips
David K.: 145, 7
Edgar J.: 205, 6
Elliot M.: 180x, 175, 4
Grant J.: 245, 4
Greg C.: 155*, 5 + 12 rows + 1 dip
Jackson B.: 165, 4
John D.: 145, 4
John H.: 215, 4 + 10 dips
John Sa.: 165, 3 + 8 dips
Julia H.: 120*x, 5 + 12 rows
Mario A.: 205
Matt M.: 205, 3
Michael P.: 140*, 5
Morgan G.: 210x, 3 + 4 dips
Nat C.: 70, 6
Nathan A.: 135x, 5
Pete T.: 225, 4 + 4 dip
Ryan S.: (1 min. single arm db bench press @ 55-lb.; 1 min. plank hold)
Sergio N.: 185*, 5
Thomas P.: 140*, 5 + 8 rows
Will A.: 145x, 5
Yao Z.: 165x, 160, 4 + 12 dips