Tuesday, January 14, 2025
CrossFit MPH – WOD
In Gym
In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 6x chest-to-bar pull-up + 15-second L-sit hold even minutes: max double under then, shoulder health pump sesh #3: 3 rounds for quality: 10x per side: low band external rotation 5 per movement per side: plate-loaded bench T's, Y's, and I's 10x Arnold dumbbell press 45 seconds per side: banded “bully” stretch At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 10x challenging pull-up option even minutes: 80-100x high knees
Results
Adam L.: 350 du + 65 ctb
Alejandro V.: 26 banded strict, 98 du
Alex B.: 33 (band pu)73 du
Andrew S.: (152 kipping sit up) 377
Andrew Z.: 50, 365 du
Ashley W.: 43 kipping pu, 263 ssd
Bobby H.: 55 c2b + 242 du Rx
Brian F.: 4 du + 38 banded pu
Chloe B.: 7 min of su + 26 banded pu5
Chloe F.: 36, 560 du
Chris C.: 35, 493 du
Christian R.: 49 du + 42 pu
Daniel H.: 260 du + 43 ctb
Dave R.: 92 c2b + 379 du Rx
Dave V.: ;-)
France T.: 48 ctb, 182 ssd
Greg M.:74, 175 du
Jack F.:31(jumping pu), 208 su
Jack S.: 66, 398 du
Janet D.: 28 banded strict, 300
Jesse A.: 46 c2b + 500 Singles
John D.: 42 banded strict, 57 du
John H.: 61, 677 su
Julia H.: 38 strict pu, 224
Karl P.: 34 banded strict, 113 ssd
Kate G.: 71 c2b + 258 du Rx
Ken C.: 22 kpu, 644
Khiry H.: 44 banded strict, 217
Kiely W.: 45, 568 du
Mario A.: 65 ctb, 199 du
Mark B.: 60 Pu + 389 singles
Matt A.: 52 c2b + 75 du Rx
Matt H.::)
Matt M.: 51 (combo c2b, pullup, strict) + 74 cal ski erg
Matt M.: 58 ctb, 270 du
Mike L.: 54 ctb, 135
Nate S.: 360 du + 44 ctb
Nathan A.: 65 (jumping pu + kipping su), 21 du
Nick C.: 63 kpu, 342
Nick W.: 63 ctb, 360 du
Ralph B.: 43 c2b + 217 du Rx
Rami B.: 89 du + 44 ctb
RJ. A.: 63 pu + `149 du
Rony J.: 31 banded strict, 164 du
Ryan B.: 67 ctb, 105 du
Ryan C.: 30 chin up, 43
Ryan S.: 67, 455 du
Sam C.: 71 ctb, 101 du
Sarah M.: 105 banded pu, 105 20# 12" stepups
Sean G.: 70 ctb, 660
Sean Q.: 74 ctb, 450
Shailee A.: 36 banded pu, 280 singles
Tim W.: 32 (banded pu), 155 su
Todd N.: 60, 280 du
TR R.: 105, 240 du
Whitney L.: 68 du + 49 banded pu