Tuesday, March 11, 2025
CrossFit MPH – WOD
In Gym
HAPPY BIRTHDAY, MEL!🎉 In Gym: as many rounds as possible in 15 minutes: 5x strict pull-up 7x burpee 10x shoulder-to-overhead @ 115/75-lbs. then, “8 Minute Flight Simulator” as far as possible in 8 minutes: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under* *this workout can be modified in many ways and is an excellent opportunity to practice jump rope! *this workout is a take on the classic CrossFit workout, " Flight Simulator ." At Home: as many rounds as possible in 15 minutes: 5x strict pull-up option 7x burpee 10x object shoulder-to-overhead --or-- atomic pushup
Results
Abby P.: 7 + 5 (rx), 225
Adam L.: 9 Rx, 275
Adam Sm.: 5 + 2 (75, 2 pu), 25
Alicia C.: 5 + 4 b (45), 425 su
Andrew Z5 + 5 ring row (60) (true strict ring row, dumbbell press), bike
Ashley W.: 6 + 10 (55), 42
Bill G.: 8 + 7 b (rx), air bike
Borja G.: 7 + 13 (95), 275
Brian F.: 6 + 4 (95, 3 pu), 180 su
Bryan F.: 6 (75), 15
Catherine H.: 5 + 7 (35, 3 pu, 5 burpee), 450 su
Charlie S.: 7 + 7 (105), 360
Chase H.: 7 (105), 275
Chloe F.: 6 + 1 Rx, 225
Chris C.: 6 + 12 Rx, 275
Chris W.: 7 + 17 (105), 15
Christian R.: 6 (R1-3: jumping pu), 30
Daniel H.: 5 + 5 Rx, 160
Dave R.: 8 + 14 (3 rds Rx, 5 Rds banded pull down 1-arm), 320
David C.: 6 + 5 (85), 320
Diana. D.: 5+14 (30#, Banded pullups), Row
Drew P.: 6+9 Rx, 360
France T.: 8 (65, 2 pu), 45
Graham F.: 6 + 7 b (75), 140
Greg M.: 7 + 5 (85), 50
Hanna G.: 7 + 13 (115), 360
Jack F.: 4 + 19 (85), 60
Jack S.: 7 + 2 b (105), 320
Jackson B.: 5 + 15 (75), 140
Jake R.: 4 (45), 105 su
Janet D.: 7 (45), ;-)
Jason D.: 5 (40), 275 su
Jenny M.:. 8+5 (25#, banded pullups), Row
John D.: 5 + 4 pu (75, banded), 357 su
John H.: 7 + 2 (105), ;-)
Karina B.: 6+4 (banded pu), 360
Kate G.: 9+13 Rx, 320
Kate R.: 8 + 6 Rx, 180
Mae S.: 7 + 5 pu (55, banded pu), 360 su
Mario A.: 7 + 5 pu (rx), 85
Mark B.: 6 + 4 pu (75), 105 single u
Matt A.: 6+6 (65#), 5/Practice du
Matt H.: 6 (75), du practice
Matt Hu.: 6 + 16 (95), 225
Matt M.: 5+14 (pushups for burpees, 75#), 360 singles
Matt M.: 7 + 3 pu (85), 225
Matthew R.: 6 + 6 (85), 50
Mel F.: 6. + 5 pull-up (rx), row
Michael P.: 6 + 5 pu (65), 500 su
Mike M.: 7 + 6 Rx, 360
Morgan G.: 4 + 5 (85, 3 pu, 5 burpee)
Nate S.: 7 + 5 (95), 275
Nick C.: 7 + 1 pu (85), 275
Nick W.: 7 + 7 b (95), 275
Nisha S.: 6+5 (45#, banded pullups), row
Patrick J.: 6+17 (85#), row
Pete T.: 7 + 11 (95), 30
Rajeev R.: 7 (95), 50
Ralph B.: 6 + 13 (85), du practice
Rami B.: 4 + 15 (565)
Rich H.: 9 + 9, 275
RJ A.: 6 (65, 3x pu), 50
Ryan B.: 6 + 5 pu (85), 180 single under
Ryan C.: 5 + 4 burpee, 3x pu), 75
Sam C.: 6 (rx), 500 tall singles
Sarah M.: 8 + 3 burpee (55, band pu), row
Scott F.: 5 + pp (rx), 108
Scott K.: 3 + 1 pj (65), 140 to0
Sean F.: 6 + 4 pp (rx), 360
Sean G.: 8 + 15 Rx, 453
Sean Q.: 8 (95), 470
Sergio N.: 6 + 3 sto (95), 140
Shailee A.: 5+12 (25#) 180 singles
Stuart J.: 6+8 (95#), 5/practice du
Thomas P.: 6 (75), du practice
Thomas R.: 6 + 1 (75), 140
Tim V.: 7 + 5 (75), 140
Todd N.: 9, 225
Walt C.: 5 + 18 (95), 275
--- MPH Outside the Box ---
Bill M.: 6 (40-lb. Swing, 30-lbs.)
Damund W.: 6 (4 burpee, 40-lb. Swing, 25-lb. pp)
Lisa C.: 7 + 4 sto (25-lbs., pull-up)
Nathan A.: 7 + 2 sto (35-lb. Dbs, lat pulldown)
