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
“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition
In Gym
as many rounds as possible in 12 minutes: 25-ft. handstand walk --or-- 2x wall climb 10x single-arm hang snatch @ 50/35-lbs. then, upper body bodybuilding: 2-3 rounds for quality: dumbbell curl drop set (10-10-10) upright row single-arm dumbbell bent-over row
In Gym
“Nicole” as many rounds as possible in 20 minutes: 400m run max unbroken pull-up* *Do as many pull-ups as possible while holding onto the bar. Once you leave the bar, complete another 400m run. A minimum of 5 pull-ups required before moving onto the run.
In Gym
overhead squat 8-8-8-8-8 Begin each round every 3 minutes. then, as many rounds and repetitions as possible in 6 minutes: 20x overhead squat @ 75/55-lbs. 20x pushup
In Gym
“Too Young Too Fit Too" as many rounds as possible in 21 minutes: 4x toes-to-bar 2x power clean @ 185/125-lbs. 7x box jump over, 24/20″ platform
In Gym
three rounds for time: 500m row 20x ring dip 30x burpee 40x air squat
In Gym
3 sets of 4-8 strict toes-through-rings then, every minute, on-the-minute, for 24 minutes: minute 1: max dumbbell hang power clean @ 100/70-lbs. minute 2: max 25-ft. shuttle runs minute 3: max toes-through-rings minute 4: rest
In Gym
for time: 1-3-5-7-9-11-13-15 push press @ 95/65-lbs. front squat wall ball @ 30/20-lbs., 10/9-ft. target
In Gym
deadlift 2-2-2-2-2-2+ Begin each round every 3 minutes. then, three rounds for quality: 10 per side: staggered stance dumbbell/ kettlebell deadlift 10 per side: goblet weighted side lunge
In Gym
five rounds for time: 4x ring muscle-up 7x hang power snatch @ 95/65-lbs. 14x burpee 42x double under --or-- single under crossover
In Gym
back squat 2-2-2-2-2+ Begin each round every 3 minutes. then, for max reps: tabata weighted bulgarian split squat (alternate legs each round) tabata pushup
In Gym
in teams of two, 12 rounds for time*: 50m double kettlebell front rack carry @ 110/70-lbs. 15x box jump over, 24/20" platform *Partners alternate rounds. then, three sets for quality; rest 1 minute between sets: 5-10 strict handstand pushup option (atomic, deficit atomic, partial ROM, strict, deficit strict) 30-second handstand hold option (facing or against wall, freestanding)
In Gym
shoulder press 2-2-2-2-2+ Begin each round every 3 minutes. pause bench press* 3-3-3-3-3+ *Pause is 1-second at the chest. Begin each round every 2.5 minutes.
In Gym
for time: 20-16-12-8-4 strict pull-up dumbbell front squat @ 100/70-lbs. 3x double under
In Gym
deadlift 3-3-3-3-3-3+ Begin each round every 3 minutes. then, three 2-minute rounds; rest 1 minute between rounds: 12x burpee max single-arm snatch @ 55/35-lbs. in remaining time
In Gym
as many rounds as possible in 20 minutes: 200m run 12x knees-to-elbows 15x thruster @ 45/35-lbs.
In Gym
shoulder press 3-3-3-3-3+ Begin each round every 3 minutes. then, as many rounds as possible in 10 minutes: 12x dumbbell bent-over row @ 100/70-lbs. 10x dumbbell incline press (using med ball) 8x medicine ball pushup
In Gym
for time: 25-calorie row 25x box jump, 24/20" platform 9x rope climb* 25-calorie row 25x box jump 7x rope climb 25-calorie row 25x box jump 5x rope climb * For someone who is quite skilled at rope climbs -- consider doing the first 3 rope climbs each round legless.
In Gym
back squat 3-3-3-3-3+ then, three sets for quality: 10 back squat @ 50% heaviest load lifted in part one, 1-second pause at bottom position 200m run
In Gym
for time: 27-21-15-9 hang power snatch @ 75/55-lbs. burpee then, take 10 minutes to build up a heavy (hang power snatch + power snatch) complex.
In Gym
as many rounds as possible in 18 minutes: 2x wall climb 14x rotational sit-up 200m run
In Gym
seven intervals, rest exactly 90 seconds between intervals: 90 seconds to complete: 5x front squat @ 135/95-lbs. 8x box jump, 24/20"platform max machine calorie in remaining time then, two rounds for quality: 5-8x seated dumbbell shoulder press 5-8 per side: single-arm dumbbell bench press
In Gym
deadlift 5-5-5-5-5+ *Begin each round every 3 minutes. then, three two-minute rounds; rest one minute between rounds: 20-second ring L-sit hold 15x unbroken russian swing @ 70/55-lbs. max single-arm gorilla row in remaining time (alternating, total) At Home: every minute, on-the-minute for 10 minutes: 5-10 deadlift option --or-- 10 superman + 20-second plank hold then, three rounds for quality: 30-60-second v-hold 20x object russian swing --or-- explosive plank pops
In Gym
6-minute EMOM: option #1: 1-3 bar muscle-up option #2: 1-2 jumping or banded bar muscle-up option #4: 10-second chin-over-bar hold then, for time: 80x double under 21x chest-to-bar pull-up 21x wall ball @ 20/14-lbs., 10/9-ft. target 80x double under 15x chest-to-bar pull-up 15x wall ball 80x double under 9x chest-to-bar pull-up 9x wall ball
In Gym
shoulder press 5-5-5-5-5+ Begin each round every 3 minutes. then, as many rounds as possible in nine minutes: 4x power clean @ 165/115-lbs. 4x shoulder-to-overhead
In Gym
for time: 10-15-20-15-10* burpee pull-up 2x machine calorie *Complete a 400m run after each round.
In Gym
back squat 5-5-5-5-5+ Begin each round every 3. 5 minutes then, three rounds for quality: 7x (1 ¼ back squat) @ 50-60% heaviest load 10-20x lunge jump
In Gym
bench press 7-5-3-2-1-1-1-1 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x strict ring dip max rep dumbbell bench press max rep dumbbell lateral raise
In Gym
“Abs-olutely Yes" four rounds for max reps: 1 minute: max kettlebell russian swing @ 55/35-lbs. 1 minute: max strict sit-up 1 minute: max kettlebell goblet squat 1 minute: max toes-to-bar 1 minute: rest
In Gym
“Im-pressive Friends” five three-minute rounds: 12x heavy single-arm dumbbell shoulder press (6 per side) max burpee box jump in remaining time, 24/20" platform *This workout is scored by the weight used on the shoulder press and the number of burpee box jumps completed.
John D.
Member since 2023
Samantha E.
Member since 2023
