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
“Cajun Seasoning” for time*: 1-2-3-4-5-4-3-2-1 ring muscle-up (or challenging pull-up + dip option) *After each round, run 200m.
In Gym
“Karen Spice” Complete as many wall balls as possible in 12 minutes. At the top of every minute, complete the following work before moving to the wall balls: first six minutes: 7x box jump, 24/20" platform final six minutes: 7x v-up then, complete 3 sets for quality: 1-minute handstand hold option
In Gym
“Jag 28*” for time: 800m run --or-- cardio machine 28x swing @ 70/55-lbs. 28x strict pull-up 28x clean and jerk @ 125/85-lbs. 28x strict pull-up 800m run --or-- cardio machine *This workout has been modified slightly to work at MPH.
In Gym
back squat 2-2-2-2-2-2-2 *Begin each round every 3.5 minutes. then, for max reps: tabata weighted Bulgarian split squat (alternate legs each round) half tabata lunge jump
In Gym
for time: 21-15-9 single-arm snatch, arm 1 @ 50/35-lbs. lateral burpee over dumbbells single-arm snatch, arm 2 lateral burpee over dumbbells *There is a 16-minute time limit to this workout. then, two sets for quality: biceps curl 21's 10-15x barbell upright row, 3-second negative 10-15x dumbbell/plate lateral row
In Gym
bench press 5-5-5-3-3-3-3 then, three sets for quality: 10x challenging strict ring dip option (weighted, bodyweight, band-assisted) 10-15x true strict bodyrow
In Gym
"Zombieland: Double Tap" in teams of two, for time: 70x squat clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the team accrues the total number of repetitions together. The one-mile run occurs with both athletes running together (each athlete does a mile).
In Gym
deadlift* 3-3-3-3-3-3-3+ *Begin each set every 3 minutes. then, two 2-minute rounds; rest 1 minute between rounds: 15x box jump, 24/20" platform max russian swing @ 70/55-lbs. in remaining time
In Gym
every minute, on-the-minute, for 6 minutes: *light-medium technical weights* 3 hang power snatch then, “Cardamom Spice 5” as many rounds as possible in 15 minutes: 50-foot handstand walk --or-- 4x wall climb 250m row
In Gym
“Ricky” as many rounds as possible in 20 minutes: 10x pull-up 5x dumbbell/kettlebell deadlift @ 70/50-lbs. 8x push press @ 135/95-lbs.
In Gym
“Chocolate Spice 3” for time: 100x squat 100x pushup 100x sit-up 100x lunge then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold --1 minute rest--
In Gym
“YO, ADRIENNE!” for time: 10x burpee 82x double under 31x dumbbell box step-over @ 50/35-lbs., 24/20" platform 19x power clean @ 1/2x bodyweight 1982m run --or-- row 19x power clean 31x dumbbell box step-over 82x double under 10x burpee
In Gym
every minute, on-the-minute, for 8 minutes: 1-4x bar muscle-up --or-- challenging pull-up option then, three rounds for time: 15x toes-to-bar 7x dumbbell person maker * @ 100/70-lbs.
In Gym
split jerk 3-3-2-2-2-1-1-1 *Begin every 2.5 minutes. then, two rounds for quality: 8-12 double dumbbell seated Arnold press 8-12 per side: dumbbell side bends 1 minute wall sit hold
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
John D.
Member since 2023
Samantha E.
Member since 2023
