Tuesday, December 17, 2024
CrossFit MPH – WOD
In Gym
In Gym: for time: 21-15-9 box jump, 24/20" platform burpee handstand pushup then, “Shoulder Health Pump Sesh” three sets for quality: 10 banded face pulls 10-15 plate external rotation 10 reverse flyes, 1-second hold at top of each rep At Home: for time: 21-15-9 2x lunge jump burpee 2x atomic pushup
Results
Adam S. 14:00 (15-12-9 box hspu)
Aidan C.: 12:15 (7-5-3 prom hspu)
Alejandro V.: 15:51 (atomic, 12-9-6)
Alex B.: 11:56 (atomic)
Andrew C.: 12:25 (atomic from box)
Andrew S.: 11:37 (Strict PROM 2/3 HSPU)
Andrew W.: 13:15 (box hspu)
Andrew Z.: 10:39
Anu B.: 13:11 (box knee hspu)
Bill G.: 9:53 (Strict PROM 2/3 HSPU, explosive step up)
Bobby H.: 14:44 (prom hspu)
Brett G.: 13:28 (prom hspu)
Brian F.: 13:00 (15-12-9 box hspu)
Bryan F.: 10:30 (atomic hspu)
Chase H.: 13:26 (7-5-3 strict hspu)
Chloe F.: 8:56 (rx)
Chris C.: 12:09
Chris W.: 13:20 Rx
Daniel H.: 13:44 (3 prom hspu+atomic floor hspu each round)
Dave R.: 7:31
Dave V.: 12:43 (atomic from box)
David C.: 12:33 Rx
Diana D.: 11:52 (atomic)
Elliot M.: 11:39 (2/3 atomic)
Farouk O.: 12:17 (20" box jumps, box hspu)
Graham F.: 13:15 (atomic from box)
Grant J.: 12:24 (20" box)
Greg C.: 11:35 (atomic, step-up)
Greg M.: 10:07 (strict hspu)
Jack F.: 13:18 (atomic)
Jack S.: 11:44
Jackson B.: 17:20 Rx
Jessie R.: 11:00 (dumbbell shoulder press @15's)
Jimmy T.: 11:00
John H.: 13:48 (14-10-6 strict hasp)
John Sa.: 12:53 (9-6-3 HPSU)
Julia H.: 11:49 (PROM strict 15-9-6, step up)
Kate G.: 7:45
Kate R.: 12:02
Khiry H.: 11:50 (25-lb. db sp, 2/3 burpee)
Kiely W.: 10:28
Mae S.: 11:43 (2 rds atomic hspu, 1 rd box hspu)
Mark B.: 10:22 (atomic, 20")
Matt H.: 13:07 (atomic)
Matt R.: 10:42 (atomic from box)
Matthew H.: 13:53 Rx
Michael P.: 12:45 (box hspu)
Mike L.: 11:45 (rx)
Mike M.: 10:36 Rx
Nate S.: 14:35 (prom hspu)
Nick C.: 10:56 (Strict PROM 2/3 HSPU)
Nick W.: 11:59 (partial range HSPU)
Patrick J.: 8:25 (Strict PROM 2/3 HSPU, explosive step up)
Pete T.:13:05
Rajeev R.: 12:38 Rx
Rami B.: 14:11 (box knee hspu)
Ross B.: 13:43 (9-6-3 prom hspu)
Ryan B.: 11:07 (2/3 strict HSPU)`
Ryan S.: 10:50 (rx)
Sam C.: 13:07 (rx)
Sarah M.: 10:53 (14" box jumps, 9-9-9 prom hspu)
Scott F.: 12:15 (rx)
Scott R.: 14:00 (atomic from floor, 15-12-9)
Sean F.: 14:20 (21-12-6 hspu)
Sean Q.: 9:02
Shaun F.: 9:50 (step up, 14-10-6 burpee, 40lb db press)
Tara S.: 12:28 (14-10-6 hasp)
Thomas P.: 9:30 (20", atomic)
Tim V.: 9:31 (20")
Todd N.: 10:24
Whitney L.: 10:32 (atomic)
-- MPH Outside the Box --
Lisa C.: 19:00