Wednesday, October 9, 2024

CrossFit MPH – WOD

In Gym

In Gym: “Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch Compare results to: https://www.crossfitmph.com/2023/10/03/wednesday-october-4-2023/ then, take 10 minutes to build up to a heavy hang snatch single. At Home: “Scary Spice” for time: 25x single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump) 25x dip option 100x walking lunge 25x dip option 25x single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump)

Results

Chris W.: 11:27 (85, stationary dip), 125
Sean F.: 11:21 Rx, 115
Matt M.: 17:41 (75), 95
Alex M.: 12:50 (65, banded dip), 100*
JP S.: 14:47 (65, 18 dip), 125
Daniel H.: 15:18 (75, hip extension on GHD), 115
Khari D.: 14:18 (75, 18 dip), 135
Rami B.: 14:49 (65), 85
Borja G.: 11:25 (75), 135
Michael B.: 13:00 (55, 15 box dip), 68
Jackson B.: 20:50 (65, 15 dip), 85*
Adam Sm.: 18:10 (65, banded dip), 85
David C.: 14:44 (45, 30 body row, 80 lunge), 85*
Hanna G.: 11:40 Rx (narrow grip snatch), 3 sets of (1 min plank + 30 seconds of rest)
Kate G.: 8:14 Rx, 110
Drew P.: 7:42 (75), 155
Jimmy T.: 9:13 Rx, 140*
Dave R.: 10:00 (95, 15 strict ring dip), 165
Grant J.: 15:00 (95, 15 dip + 10 jumping), 125*
Madison S.: 13:41 (45, bench dip), 65*
Scott F.: 10:43 (75), 120*
Jesse A.: 12:56 (95), 160*
Jack S.: 13:41 (80, R2: banded dip), 115*
Ralph B.: 12:30 (75, 50 lunge + 50 gb), 145
Karina T.: 13:08 (65, banded dip), 110*
Charlie S.: 10:46 (75)
Andrew C.: 11:10 (85, band dip)
Andrew S.: 12:43 (75, 10 dip + 10 band dip), 105
Matt H.: 13:50 (65, 10 dip + 10 band dip), 95
Sam C.: 12:24 (85), 130
Graham F.: 12:40 (65)
Alex B.: 14:56 (35, 15 band dip), 45
Chloe B.: 12:57 (65, 15 band dip), 85
Chris C.: 9:51 (95, push press)
Tara C.: 23:01 (5 rds 400m run, 800-1000n bike)
Chloe F.: 13:08 (100 glute bridge, 20 cal bike)
Greg M.: 13:12 (65)
Tim V.: 11:56 (65)
Mark B.: 12:38 (65, 15-20 band dip)
John H.: 12:30 (85), 135
Nick W.: 11:56 (85), 130
Rich H.: 7:15 (95), 155
Alejandro V.: 13:00 (105, bench dip, 75 lunge), 105
Sogand K.: 13:07 (20, 15 dip)
Bill G.: 9:10 (95), 155 (shoulder press)
Sean Q.: 6:46 (95), 155
Diana G.: 13:59 (35, band dip), 45
Nate S.: 11:25 (70), 110
Rajeev R.: 10:50 (70), 110
Kerrigan O.: 11:58 (35, 25 band dip), 50
Matt R.: 11:32 (80), 130
Patrick J.: 10:31 (80 step-up, 85), 135
Michael Fo.: 10:37 (75, 15-20 dip), 115
Matthew M.: 12:51 (75), 105
John D.: 12:03 (65, 15 dip), 95
Kate R.: 10:17 (65, 15 dip), 105
John N.: 11:46 (75, 35 pushup), 95
Nick C.: 11:03 (75), 105
Lily S.: 10:47 (40, 15 band dip), 55
TR R.: 9:06 (95), 200
Ryan S.: 10:48 (70)