Thursday, January 2, 2025

CrossFit MPH – WOD

In Gym

In Gym: front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, for time: 20x front squat @ ½ heaviest weight lifted *Bar is pulled from the floor 40x lunge jump At Home: five rounds for time: 15x object front squat --or-- 45x air squat 15x challenging upper body pulling option

Results

Adam L.: 265*, 1:54, 135
Adam Sm.: 140*, 3;15, 65
Aidan C.: 165, 2:05, 85
Alex B.: 115*, 2:42, 95
Alex M.: 155, 2:40, 75
Andrew C.: 205, 2:20, 95
Andrew S.: 175, 1:54, 95
Anu B.: 180, 2:48 (wtd glute bridge, sit-up)
Ashley W: 145, 2:18, 70
Bobby H.: 195, 2:37, 95
Brian F.: 205, 2:50, 105
Bryan F.: 175, 2:18, 95
Carlos U.: 165, 2:51, 90
Chase H.: 175, 2:29, 95
Chloe B.: 160, 75, 2:52
Chloe F.: 125, 2:47, 65
Christian R.: 225
David C.: 155, 2:40, 85
Diana D.: 85, 3:01, 45
Jack F.: 140*, 3:00, 70
Jackson B.: 145, 3:28, 75
Jesse A.: 200, 3:05, 95
Jessie R.: 140, 2:50, 65
John B.: 180, 2:20, 65
John H.: 205*, 1:37, 115
John Sa.: 170, 2:21, 85
Karina B.: 160, 2:30, 95
Kate R.: 160*, 2:01, 80
Khiry H.: 175*, 2:55, 80
Luke B.: 155, 2:23, 85
Mae S.: 95, 2:30, 45
Mark B.: 140, 2;13, 75
Matthew R.: 240, 1:48, 120
Maxx C.: 145, 3:45, 70
Morgan G: 150*, 2:51, 85 (30 reverse lunge)
Nate S.: 95, 2:16, 95
Nick C.: 215, 1:46, 85
Nick W.: 255 (deadlift), 2:59, 135 (deadlift, air squat + 10 pull-up)
Nisha S.: 90, 2:41, 45
Rajeev R.: 195, 1:58, 95
Rony J.: 155, 2:21, 75
Ryan B.: 165, 1:54, 85
Ryan S.: 185, 1:38, 95
Sam C.: 215, 2:48, 105
Scott R.: 125*, 2:30, 55
Sergio N.: 2058x, 2:42, 115
Shaun F.: 145, 3:01, 65 (20 reverse lunge)
Sogand K.: 70*, 2:57, 35
Tim V.: 155*, 2:22, 85
TR R.: 245, 3:52, 135
Whitney L.: 135, 2:36, 65

-- MPH Outside the Box --

Bill M.: 12:50 (25-lb. Dbs, 7 strict pu)
Lisa C.: 13:30 (25-lb. Dbs, 10 band pu)
Tom G.: 12:40 (20-lb. Dbs, 10 vertical row)
Ross B.: 13:35 (40-lb. Dbs bent over row, 50-lb. Dbs)