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
"The Chief" five cycles, as many rounds as possible in three minutes: 3x power clean @ 135/95-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of rounds completed from all five cycles.
In Gym
four sets of dumbbell single-arm shoulder-to-overhead 3 right + 3 left *Begin every 2 minutes. then, eight rounds for time: 250m row 4x bar muscle-up --or-- 4-6x challenging pulling option
In Gym
front squat 3-3-3-3-3-3-3 *Begin each round every 3 minutes. then, three sets for quality: 10 per side: dumbbell farmer's hold bulgarian split squat 1-minute wall sit hold (add weight if too easy)
In Gym
bench press 3-3-3-3-3-3 *Begin each round every 3 minutes. After every round, complete 5 strict pull-up option (assisted, bodyweight, weighted) then, for quality: 50x incline dumbbell bench press 50x barbell bent-over row
In Gym
four rounds for time: 5x wall climb 50x double under 20x single-arm snatch @ 50/35-lbs. then, 1-2 rounds for quality: double dumbbell 21's 21x single dumbbell tricep overhead extensions
In Gym
for time: 60x single dumbbell squat* @ 70/50-lbs. 30x toes-to-bar 40x front squat 20x toes-to-bar 20x front squat 10x toes-to-bar *Dumbbell held anywhere on the shoulders. then, three sets for quality: 2x turkish get-up per side
In Gym
every minute, on-the-minute, for 5 minutes: 1 hang snatch then, every minute, on-the-minute, for 10 minutes: 1 snatch
In Gym
“Capoot” for time*: 100x pushup 800m run/cardio 75x pushup 1200m run/cardio 50x pushup 1-mile run 25x pushup 2000m run
In Gym
"The First Sean" three rounds for time: 9x handstand pushup 12x deadlift @ 225/155-lbs. 7x ring muscle-up 9x deadlift
In Gym
three rounds for max reps: minutes 0-2: max rep front squat @ 135/95-lbs. minutes 2-4: max rep burpee minutes 4-6: max calorie row/machine calorie minutes 6-8: rest
In Gym
push press 3-3-3-3-3-3 Begin each round every 3 minutes. then, three rounds for time: 15x push press @ 115/75-lbs. 200m run
In Gym
as many rounds as possible in 15 minutes: 3x strict pull-up 6x burpee 3x strict pull-up 6x power clean @ 135/95-lbs. then, three sets for quality: 10x weighted sit-up 10x weighted side bend
In Gym
"Loredo" six rounds for time: 24x squat 24x pushup 24x walking lunge 400m run
In Gym
five rounds for time: 21/18-calorie row 40x double under 50m farmer's carry @ 100/70-lbs.
In Gym
"Nate" as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs.
In Gym
back squat 5-5-3-3-1-1-1 Begin each round every 3 minutes. 1 ¼ back squat 3-3-3 @ 30-50% heaviest weight from part one
In Gym
"Filthy Fifty" for time: 50x box jump, 24" platform 50x jumping pull-up 50x swing @ 35-lbs. walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x good morning 50x wall ball @ 20/14-lbs. (10/9") 50x burpee 50x double under
In Gym
“Lizzz” for time: 21-15-9 strict ring dip deadlift @ 275/185-lbs.
In Gym
four rounds; every 90 seconds: 3x medium-heavy overhead squat (bar is pulled from the rack) then, for time: 1000m row + 21-18-15 hang power snatch @ 95/65-lbs. overhead squat + 1000m row
In Gym
as many rounds as possible in 10 minutes: 7x swing @ 70/55-lbs. 7x box jump then, three rounds for quality: 10x banded plank pull per side 10-15x strict hanging knee raise (with hip elevation) 10-20x dumbbell (pushup + rotation)
In Gym
“Sisson” as many rounds as possible in 20 minutes: 1x rope climb, 15-ft. 5x burpee 200m run
In Gym
"Pocket Power Ranger" nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total)
In Gym
In Gym: power clean 3-3-3-3-3-3 *Begin each round every 3 minutes. then, three rounds for quality: 10x strict pull-up option
In Gym
as many rounds as possible in 15 minutes: 6x single-arm snatch @ 50/35-lbs. 6x box jump, 24/20" platform 6x toes-to-bar then, two sets for quality: 5-8 single-leg romanian deadlift per side 8-10 weighted good morning
In Gym
"CrossFit Conditioning 2" three rounds, each for time: 800m run/machine distance 15x wall ball @ 20/14-lbs., 10/9-ft. target *Begin each round every 6 minutes. then, three rounds, each for time: 400m run/machine distance 15x medicine ball squat jump *Begin each round every 4 minutes. then, three rounds, each for time: 200m run/machine distance 100m farmer's carry @ 100/70-lbs. *Begin each round every 4 minutes. **You may choose a different cardio option every three rounds.
In Gym
4 sets for quality: option #1: 3 strict ring muscle-up transition option option #2: 5-8x challenging ring row progression (horizontal or vertical) *Begin each round every 2 minutes. then, three rounds for time: 24x single-leg squat (alternating, total) --or-- weighted step-up @ 50/35-lbs. 18x strict ring dip 500m row/machine distance
In Gym
hang power snatch 2-2-2-2-2-2-2-2-2-2 *Begin each round every 2 minutes. snatch pull @ 120% heaviest hang power snatch 3-3-3
In Gym
10 rounds for time: 16x sit-up 8x dumbbell lunge @ 100/70-lbs. (dumbbells held at sides) 6x dumbbell push press
John D.
Member since 2023
Samantha E.
Member since 2023
