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: 21-18-15-12-9 box jump, 24/20" platform hang squat clean @ 115/75-lbs. *After each round complete a 100m farmer's carry @ 100/70-lbs. then, two sets for quality: 10x dumbbell bulgarian split squat per side
In Gym
for time: 50x hand-release pushup 7x rope climb 50x atomic pushup, 24/20" platform 5x rope climb 50x pushup 3x rope climb
In Gym
"DT" five rounds for time: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk
In Gym
“Posh Spice 2” as many rounds as possible in 12 minutes: 12x front squat @ ¾ bodyweight 21/18 machine calorie row
In Gym
as many rounds as possible in 20 minutes: 50x double under 400m run 21x burpee
In Gym
20 rounds for time: 4x power snatch @ 95/65-lbs. 3x strict pull-up 2x shoulder press
In Gym
Five rounds for time: 14x weighted sit-up @ 50/35-lbs. 16x burpee 18x single-arm front rack lunge @ 50/35-lbs
In Gym
back squat 3-3-3-3-3-3-3 *Begin each round every 4 minutes. Between rounds, complete a 200m jog.
In Gym
for time: 21-15-9 hang power clean @ 155/105-lbs. handstand pushup then, spend 8 minutes building up to a heavy hang power clean
In Gym
“Partner Leehan” in teams of two, for time: 6-12-18-24-30-36-42 deadlift @ 185/125-lbs. air squat box jump, 24/20" platform *When all rounds are complete, both partners finish the workout with a 1742m row or cardio machine equivalent. Each partner completes the entire 1742m row
In Gym
“Ginger Snap Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm dumbbell hang power snatch @ 50/35-lbs. 10x chest-to-bar pull-up
In Gym
bench press 5-5-5-5-5-5 *Begin each round every 3 minutes. then, three GIANT sets: 20x pushup option 10-15x reverse fly (using plates or dumbbells) 10-15x barbell upright row 10-15x dumbbell bent-over row
In Gym
for time: 800m run 30x clean and jerk @ 135/95-lbs. 800m run
In Gym
front squat 5-5-5-5-5 *Begin each round every 3 minutes. then, three sets; rest amply between sets: max unbroken wall ball @ 20/14-lbs, 10/9-ft target (minimum = 10 reps, maximum = 30 reps per round) 10x partner medicine ball rotational pass
In Gym
four rounds for time: 10x strict pull-up 20x burpee box jump over, 24/20" platform
In Gym
five 5-minute rounds for max reps: 0:00-2:00 - 250m machine distance + max rep push press @ 95/65-lbs. in remaining time 2:00-4:00 - 250m machine distance + max rep pushup in remaining time 4:00-5:00 - rest
In Gym
“Brian” three rounds for time: 25x back squat @ 185/125-lbs.* 5x rope climb *Bar is pulled from the rack.
In Gym
power clean 2-2-2-2-2-2-2 Begin each round every 3 minutes. jerk balance @ light, technical weights 3-3-3-3 *Begin each round every 2 minutes.
In Gym
“Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.
In Gym
for time: 30-25-20-15-10-5 swing @ 55/35-lbs. deficit pushup, 5/3" platform then, 4 sets for quality* 3x snatch balance at light loads *Begin each round every 2 minutes.
In Gym
three rounds for time: 30x wall ball @ 20/14-lbs., 10/9-ft. target 25x burpee 20x toes-to-bar --1 minute rest--
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
In Gym
deadlift 5-5-3-3-3-1-1-1 then, three sets for quality: 10 per side: single-leg dumbbell elevated glute bridge (use boxes for elevation) 15x heavy dumbbell shrug
In Gym
“Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up
In Gym
for max reps: 3 minutes: wall climb 3 minutes: double under 2 minutes: wall climb 2 minutes: double under 1 minute: wall climb 1 minute: double under then, dumbbell shoulder health, 3 GIANT sets: 10 single dumbbell upright row per side 10 double dumbbell lateral raises 10 double dumbbell alternating Z-press
In Gym
pause back squat - medium-heavy weights 3-3-3 *Begin every 2.5 minutes then, three five-minute rounds; rest exactly 90 seconds between rounds: 30x back squat @ 115/75-lbs. max calorie row/cardio machine in remaining time* *This workout is scored by the total calories rowed across all three rounds.
In Gym
three rounds for time: 50x dumbbell deadlift @ 100/70-lbs. 40x sit-up 30x burpee then, three sets for quality: 10x weighted sit-up @ heaviest possible weight 10x dumbbell good morning
In Gym
five rounds for time: 7x hang power snatch @ 95/65-lbs. 10x overhead squat then, take 7 minutes to build up to a heavy hang power snatch single.
In Gym
as many rounds as possible in 20 minutes: 3x rope climb 10x box jump, 30/24" platform 200m run
In Gym
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge @ 70/55-lbs. 20x true strict bodyrow 25x push press @ 95/65-lbs.
John D.
Member since 2023
Samantha E.
Member since 2023
