CrossFit MPH:
Movement, People, Health in
Washington, DC
We help busy adults, like you, take control of their health and fitness - through personalized coaching in our CrossFit classes. This will transform your life!
CrossFit MPH:
Movement, People, Health in
Washington, DC
We help busy adults, like you, take control of their health and fitness - through personalized coaching in our CrossFit classes. This will transform your life!
In Gym
two rounds for time: 20x bar muscle-up --or-- challenging pull-up option 40x air squat 800m run
In Gym
for time: 750m row 100-ft handstand walk --or-- 8x wall climb 500m row 75-ft handstand walk --or-- 6x wall climb 250m row 50-ft handstand walk --or-- 4x wall climb then, 3 rounds for quality: biceps curl drop-set (5-8 at first weight + 5-8 at second weight) weighted sit-up drop-set (5-8 at first weight + 5-8 at second weight)
In Gym
every minute, on-the-minute, for 20 minutes: odd minutes: 5x power clean + 5 front squat (heavy) even minutes: 6-20x pushup
In Gym
as many rounds as possible in 18 minutes: 12x swing @ 55/35-lbs. 10x burpee 8x pull-up then, three sets for quality: 3 per side: medium-heavy turkish get-up 3 per side: heavy single-arm kettlebell shoulder press
In Gym
jerk balance @ light weights 3-3-3-3-3 Begin each round every 90 seconds. split jerk 3-3-3-3-3-3 Begin each round every 3 minutes.
In Gym
In Gym: as many rounds as possible in 15 minutes: 3x strict handstand pushup 6x box jump, 24/20" platform 9x deadlift @ 155/105-lbs.
In Gym
as many rounds as possible in 15 minutes: 3x strict handstand pushup 6x box jump, 24/20" platform 9x deadlift @ 155/105-lbs.
In Gym
five rounds for time: 100m suitcase carry, left @ 55/35-lbs. 100m suitcase carry, right @ 55/35-lbs. 20x wall ball @ 20/14-lbs., 10/9-ft. target then, three rounds for quality: 5x high ring strict ring pull-up option (regular or false grip) 5-10x high ring kip swings or kipping pull-ups
In Gym
five three-minute cycles; rest exactly one minute between cycles: 200m run --or-- cardio machine 8x strict ring dip max reps power snatch @ 135/95-lbs. in remaining time
In Gym
five rounds, begin every two minutes: 1-3 rope climb option (as fast as possible) then, for time: 20-18-16-14-12-10 dumbbell step-over @ 50/35-lbs., 24/20" platform 2x rotational sit-up
In Gym
In Gym: as many rounds as possible in 20 minutes: 10x single-arm devil's press @ 55/40-lbs. 10x single-arm push press 40x double under
In Gym
In Gym: every minute, on-the-minute, for 10 minutes: 1x heavy front squat then, every minute, on-the-minute, for 10 minutes: 6x heavy front rack lunge
In Gym
In Gym: three rounds for time: 250m row/machine distance 4x wall climb 250m row/machine distance 8x strict toes-to-bar *At the 13-minute mark: one additional round for time of the workout. This workout is scored by the time from the first 3 rounds, and the time from the fourth round.
In Gym
three rounds for time: 250m row/machine distance 4x wall climb 250m row/machine distance 8x strict toes-to-bar *At the 13-minute mark: one additional round for time of the workout. This workout is scored by the time from the first 3 rounds, and the time from the fourth round.
In Gym
“Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single.
In Gym
“Candy” five rounds for time: 20x pull-up 40x pushup 60x air squat
In Gym
"Ellen" three rounds for time: 20x burpee 21x single-arm dumbbell power snatch @ 50/35-lbs. 12x two-arm dumbbell thruster @ 100/70-lbs.
In Gym
“Annie” for time: 50-40-30-20-10 double under sit-up Then, take 10 minutes to build up to a set of 5 heavy weighted strict ring dips.
In Gym
"Nancy" five rounds for time: 400m run 15x overhead squat @ 95/65-lbs.
In Gym
“Helen” Or "Helen On The Water" three rounds for time: 400m run --or-- 500m row 21x swing @ 55/35-lbs. 12x pull-up
In Gym
“Partner Linda” for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 1.5x bodyweight bench press @ 1x bodyweight squat clean @ .75x bodyweight
In Gym
as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. (10 left arm + 10 right arm) 40x double under
In Gym
for time: 5-4-3-2-1 rope climb 50-40-30-20-10
In Gym
for time: 10-9-8-7-6-5-4-3-2-1 wall ball @ 20/14-lbs., 10/9-ft. target single-arm dumbbell push press @ 70/55-lbs. single-arm dumbbell snatch
In Gym
every minute, on--the-minute, for 10 minutes: 3x hang power clean @ medium-heavy weights then, every minute, on-the-minute, for 10 minutes: 30-second dumbbell front rack hold @ 100/70-lbs. max box jump, 24/20" platform
John D.
Member since 2023
Samantha E.
Member since 2023
