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
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
In Gym
“Buriak” as many rounds as possible in 20 minutes: 5x squat clean @ 155/105-lbs. 10x lateral burpee 15x pull-up 200m run
In Gym
bench press 5-5-5-5-5-5 *Begin each round every three minutes. then, three rounds; as many repetitions as possible: 1 minute: hand-release pushup 1 minute: barbell bent-over row
In Gym
2 single-arm dumbbell hang snatch + 2 push press, left arm 2 single-arm dumbbell hang snatch + 2 push press, right arm 1-1-1-1 *Begin each round every 2 minutes. then, for time: 40-30-20-10 wall ball @ 20/14-lbs., 10/9-ft. 2x double under
In Gym
deadlift 2-2-2-2-2-2-2 *Begin each round every 2.5 minutes. then, every minute, on-the-minute, for 7 minutes: 5x strict pull-up + max plank in remaining time
In Gym
four rounds for time: 200m medicine ball run @ 20/14-lbs. 15x knees-to-elbows 5x wall climb
John D.
Member since 2023
Samantha E.
Member since 2023
