CROSSFIT MHF
APRIL
 WOD

SPRING HAS FINALLY SPRUNG!!


TUESDAY, APRIL 30th

HERO WOD!!



MONDAY, APRIL 29th

Monday = FUNDAY!!


STRENGTH

Snatch

7 x 2

Compare to March 8th, add 3 to 8 pounds.

WOD-tastic

7 Minute AMRAP

8 Burpees

10 OHS #115/#80

   E-Train, looking like the logo!  


SATURDAY, APRIL 27th

BIG SATURDAY!!


9AM BRING-A-FRIEND WOD!

28 MINUTE AMRAP

400M Run

4 Wall Walks

30 Sandbag Lunges #45/#30

20 Hollow Rocks


DANAMAL'S SEE-YOU-SOON POTLUCK!!!

DANAMAL'S SEE-YOU-SOON POTLUCK!!

Q&A:

Q: What is it?

A: Our Dana will be moving to a different part of the country and we are celebrating her time and accomlishments with Us. This is a not-for-time/not-scored event.

Q: When does it start?

A: Following the morning WOD. If you aren't working out in the morning, feel free to show up whenever. We aren't kicking people out until well after noon.

Q: But I am training tomorrow, what do I do if my dish needs to stay cold?

A: There will be PLENTY of time to head home after the WOD to pick up your food if it needs to stay cold.

Q: We are supposed to have awesome weather. Are we going to be stuck inside?

A: NO! You are encouraged to soak up the sun's rays and produce some Vitamin D! (Bring sunblock, SPF30+ is best). Also, keeping the floors food-free will keep it safer for the Elements classes.

Q: Is it standing room only?

A: We will have a few chairs, but if you have a cozy camping-type chair, that would be a good item to bring.


SWIM WOD!!!

FOR TIME: (Time Cap will apply)

  • 3x100, 60 Seconds of Recovery (Increasing pace)
  • 3x50, 30 Seconds of Recovery (Increasing pace)
  • 3x25, 15 Seconds of Recover (Increasing pace)

2 Minutes Recovery 

  • CASH OUT: TABATA KICKS 

 

Class schedule will be posted by 9PM Friday night, thank you for RSVP'ing!!!*

400pm: DAVIN, MATT

440pm: KATIE, RIKKI

520pm: MIKE, RACHEL


*If you RSVPd and you dont see your name, please contact your Coach.


FRIDAY, APRIL 26th

TGIF!! 


STRENGHT

Squat Cleans

3 - 2 - 2 - 2 - 1 - 1 - 1  

 

WOD

5RFT

3 Power Cleans #155/#110

2 Front Squats

1 Jerk 


Fundamentals make or break O-lifts. Be right from the get-go and you'll be right from the get-go. Check out Coach Pendlay's thoughts... 


SWIM WOD, YAHOO!! 

Technique.

WOD.

Hot Tub.

RSVP'S DUE BY 3:30PM FRIDAY!!


THURSDAY, APRIL 25th

CARROT AND STICK DAY!!


Goat = stick.

A Goat is a skill that:

  1. Isn't your best
  2. Isn't your favorite
  3. Want to get better at
  4. You stink at

BENCH = carrot!

Bench Press

7x10

WOD

5 Minute AMRAP

2,4,6,8,10,etc of...

Push-Ups

T2B


WEDNESDAY, APRIL 24th

AWESOME Squats on Tuesday, all y'all!!

HAPPY HUMPDAY!


18 Min AMRAP

2 Muscle-Ups*

4 HSPU

8 Goblet Squats #70/#55

*Scale: Dips&Pull ups


TUESDAY, APRIL 23rd

SQUAT.


STRENGTH

Back Squat: 7-7-7-7-7-7-7


WOD

FOR TIME:

21 Thrusters #95/#65

63 DU

15 Thrusters

45 DU

9 Thrusters

27 DU

Mike and Mikey - A couple of our bald, bad-a##es, throwin' down!

(They move too fast for the camera to get a clear picture!)


MONDAY, APRIL 22th

FUNDAY!


SKILL(1)

Elevated Knee Jumps

SKILL(2)

Elevated Shoot Throughs 

WOD

15 Minute AMRAP

3 Deadlifts at 80% 1RM

10 Wall Balls #20/#14

10 KB Swings #55/#45

10 Sit Ups 


Lace. Sissy. Patton. Lacey. 

Figuring out how and where to fit the title "COACH" might be tough...*

But it's EASY welcoming her aboard onto the Coaching Staff!

CONGRATS ON PASSING YOUR CROSSFIT LEVEL 1 CERTIFICATION!

Welcome Coach Lacey!

Welcome Coach Patton!

Welcome Coach Sissy!

Welcome Coach Lace!

*(We will have to get that figured out)

Aside from being a kick a## athlete, mentor, friendly face and MHFer supporter (IE as loud and energetic as Mack), Lacey is a Registered Clinical Dietitian.


SATURDAY, APRIL 20th

BRING-A-FRIEND-SATURDAY WOD, 9AM!


25 MINUTE AMRAP
25 Slammer GTOH #40/30
20 Box Jump 24/20
15 YEEEEA Burpee
10 K2E


SATURDAY SWIM WOD!!



400pm: Davin, Lesley, Barb

440pm: Tanner, Matt, Katie

520pm: Rachel, Renee, Mike

If you RSVPd and you do not see your name, let us know and we will get you hooked up solid!

Rx

E2M,O2M,4:20M

25 Free

5 Pool Burpee

5 Ring Fetch 

25 Breast Stroke

Rx+

E2M, O2M,4:20M

25 Free

5 Pool Burpee

25 Breast Stroke

1 Deep Ring Fetch 


FRIDAY, APRIL 19th

SARAH'S BIRTHDAY WOD!


CrossFitter?

Heck yes!

TRI-athlete?

Heck yes!

B.A.?

Heck yes!

Dearest Sarah,

You have been with us since BEFORE the beginning. We appreciate the knowledge you bring, the positive vibes you exude, the willingness to work hard and the SMILE you wear. We hope you enjoy the HECK out of your birthday WOD! We are leveling the playing field so we have a glimpse of the awesomeness it is to be Sarah!

Happy birthday WOD, we hope you dig this!!

Love,

Your MHFers

 EVERYONE NEEDS TO BRING A BACKPACK FOR   THIS WOD!!  

We are all going to share in the wonders of WOD-ing while pregnant, and do the entire WOD with some "pregnancy weight", for Sarah's 30th Birthday/Pregnancy WOD!

Guys #45 in their back pack/Gals #30....can be anything, plate, sandbags, slammers....

30 Min AMRAP

250M Row....Back Pack MUST be worn IN FRONT :)

10 Push-Ups

10 Get-Ups

10 Pull-Ups

15 sec Plank hold (Side/Front/ Side)

20 KB Thrusters #35/#25


THIS WEEKEND!!

SWIM WOD!!!

We have increased pool time!! We are now running 4:oo-6:oopm. Please RSVP by 3:30pm FRIDAY!!

(Mack has a _____ of a Swim WOD programmed!)


THURDAY, APRIL 18th

DEADLIFT DAY!


STRENGTH

Deadlifts

10 - 10 - 10

WOD

EMOM for 15 Minutes

2 Power Cleans #155 / #110

4 HSPU

12 DUs

Swim WOD THIS WEEKEND!

We have a burner programmed for you!!

Please RSVP by 3:30pm Friday.


WEDNESDAY, APRIL 17th

ZERCHER DOWN!!


STRENGTH

Zercher Squat 5-5-3-3-2


WOD 

5 RFT

15 Front Squats #105/#75

20 Sec "L" Sit

APRIL AND MAY SWIM WODS!!

We have increased pool time!! We are now running 4:oo-6:oopm on the following Saturdays:

  • April 20th (Mack has a _____ of a Swim WOD ready for you!)
  • April 27th
  • May 4th
  • May 25th

As usual, Please RSVP by 3:30pm the Friday prior to the Swim WOD.  



TUESDAY, APRIL 16th

Make sure to bring an extra pair of shoes to WOD in...SAFETY FIRST!! Help keep the floors clean and dry.


STRENGTH

OH Press 

3-3-3-3-3-3-3


WOD

12 Min AMRAP

12 Push-Press #95/#65

20 Stick Jumps

12 BB SDHP #95/#65

Our hearts and prayers go out to those impacted.

Let us also focus on the good and the will of the human spirit. 26.2 miles, folks.


MONDAY, APRIL 15th

Start the week like THIS!


STRENGTH

OH Squats

7 x 5 @ 75% 1RM

WOD

8 Minute AMRAP

Increasing Ladder by 3's*

  • Hang Squat Snatch #85/#55
  • Burpees

*3,6,9,12,18,21, etc
 

* * * *

APRIL AND MAY SWIM WODS!!!

Get even more efficient and get those strokes polished up! Racing season is here!


 

"Get some in da pool!"

We have increased pool time!! We are now running 4:oo-6:oopm on the following Saturdays:

  • April 20th
  • April 27th
  • May 4th
  • May 25th

As usual, Please RSVP by the Friday prior to the Swim WOD.


SATURDAY, APRIL 13th

It is going to be a Partner-ific good time!!!


PARTNER WOD, TEAMS OF 2 COMPLETE:

1ST 7 MINUTE AMRAP

  • 10 Calorie Row
  • MAX REPS OF...SandBag GTS for Max Reps #45/#30

2nd 7 MINUTE AMRAP

  • 10 Ring Dips
  • MAX REPS OF... OH Walking Lunges #45/#25

3rd 7 MINUTE AMRAP

  • 100 Foot Tire Pull #35 / #1
  • MAX REPS OF...KB Thrusters #35/#25

4th 7 MINUTE AMRAP

  • 80 Foot Prowler Push (40 Ft High, 40 Ft Low) #180/#90
  • MAX REPS OF... Sit Ups


WOD NOTES:

  • 2 minutes between each 7 Minute AMRAP
  • Scoring is the number of "MAX REPS OF..." completed in the 7 minutes at each station.

FRIDAY, APRIL 12th

 Hot date with...


No, not THAT Grace....

 

this one!!!


GRACE

Clean&Jerk #135/#95

30 reps for time

And a few words from Coach. 


THURSDAY, APRIL 11th

Time to party. IT'S A BIRTHDAY WOD!!


 After a short time away from CrossFit, Lil' Jess QUICKLY got back up to speed...

 And then some!!

 Beating down WOD, after WOD...

 after Swim WOD...

 Setting new PRs all along the way!!


 Jess,



 We are stoked to be along-side and are blessed to have you as an MHFer! With great excitement, we wish you a HAPPY BIRTHDAY WOD!! We hope you dig this one, it's programmed JUST for YOU! 
 

 With love and no burpees,

CrossFit MHFers  


  SKILL  

  Good Mornings & GHD Sit Ups  

  29 of Each 

 

  STRENGTH   

  Back Squat  

  11 - 11 - 11 - 11  

  WOD  

11 Minute AMRAP

4 Pull Ups

11 KB SDHP #55/#45


Hula-Hoop Champ! CLASSIC!


WEDNESDAY, APRIL 10th

Colorado spring time...here comes the rebound!


SKILL:

Snatch Pulls

STRENGTH:

Snatch  5X3@75%1RM


WOD

12 Minute AMRAP

18 Ft Handstand Walk

12 Box Jump 24/20


Some Words about your snatch from THE Glenn Pendlay.


TUESDAY, APRIL 9th

Colorado spring time...here it comes!



WOD

1 RFT:

200 DU

200 Air Squats

100 KB Swings #45/#35

100 Plate ATWs #45/#35

1000M Row

50 T2B


MONDAY, APRIL 8th

EXCELLENT WORK GLADIATORS!!!


STRENGTH:

10x5 Deads

@75% Body Weight


 WOD: 3 RFT
10 Bar Facing Burpees
10 Push Press #55/#85
20 Sit Ups

Some of our BAD MHFERS at the NoCo Team Gladiator Challenge!


SATURDAY, APRIL 6th

The gym will be closed Saturday....


* * * THIS WEEKEND!! * * *

 (yep, Saturday AND Sunday)

We have 4 MHF teams be Competing in the NoCo Gladiator Team Challenge! Come out and cheer all the athletes on! (Please wear you MHF gear in support!)

CLICK FOR MORE INFO!!


FRIDAY, APRIL 5th

 FRRRRRRRRRRRRRRRRRRIDAY!!


STRENGTH

BB Step Ups 4x15 

@50% of Body Weight

WOD

10 Minute AMRAP

10 Wall Balls #20 / #14

10 T2B 

TEAM GLADIATOR CHALLENGE!

THIS WEEKEND!!

Come out and cheer on the 4 teams from MHF who are throwing down in a two day, ten event competition!

Click for more info!

(From MHF, it's a straight shot up I-25 to Loveland!)


View Larger Map

* * * * * * *

 FRIDAY AND SATURDAY SCHEDULE!!

FRIDAY:

8am

12:30pm

  • **NO EVENING CLASSES**
  • SATURDAY:

    NO CLASSES!


    THURSDAY, APRIL 4th

    Spring time Chipper!


    1RFT

    30 KB SDHP #45/#35

    60 OHWL #45/#25

    800 M Run

    20 Cleans #135/#95

    60 Hollow Rocks

    40 GTOH #45/#25

    100 DU


     


    * * * REMINDER!!! * * *

    Due to the Team Gladiator Event going on this weekend, MHF IS RUNNING A MODIFIED CLASS SCHEDULE FOR FRIDAY & SATURDAY.....

    FRIDAY CLASSES:

    • 5:15am (please RSVP by 7:30pm Thursday evening if you plan to attend. 720.284.7577)
    • 8am
    • 12:30pm
    • **NO EVENING CLASSES**

    SATURDAY:

    • NO CLASSES!


    WEDNESDAY, APRIL 3rd

    HUMP DAY!!


    STRENGTH 1

    Bench 5x2

    @90% of 1RM

    STRENGTH 2

    Deads 5x5

    @85% of 1RM

    WOD

    5Minute AMRAP

    6 KB Swing #55 / #45

    6 HSPU 

     * * * REMINDER!!! * * *

    Due to the Team Gladiator Event going on this weekend, MHF IS RUNNING A MODIFIED CLASS SCHEDULE FOR FRIDAY & SATURDAY.....

    FRIDAY CLASSES:

    • 5:15am (please RSVP by 7:30pm Thursday evening if you plan to attend. 720.284.7577)
    • 8am
    • 12:30pm
    • **NO EVENING CLASSES**

    SATURDAY:

    • NO CLASSES!


    TUESDAY, APRIL 2nd

    SNATCH!!


    SKILL

    Hang Squat Snatch

    STRENGTH

    Snatch

    2 - 2 - 2 - 1 - 1

    WOD

    3 Rounds: 45 second On/15 Seconds Off

    • Prowler Push 30 Ft & Pull 30 Ft, #90 / #50
    • Pull-Ups
    • Sit-Ups
    • Push Press #95 / #65

    Come cheer on the MHFers competing in the Gladiator Team Challenge this weekend in Loveland! IT IS GOING TO BE A BLAST!!

    GLADIATOR COMPETITORS!! 

     Some processes take a few days to fully develop, so make sure you are getting that business handled and/or fixed early, keep taking care of those bodies! Chat with your Coaches if you have any issues or questions.

    We are gonna have a ROCKING good time!!


    MONDAY, APRIL 1st

    SPRING HAS SPRUNG! NO FOOLIN'!!


    STRENGTH

    Find YOUR 1RM

    Front Squat

    WOD

    2RFT

    15 Burpee Box Jump

    20 OHS #95 / #65

    500 M Row

    20 Ring Dips

     * * * THIS WEEKEND!! * * *

    4 MHFer teams will be Competing in the Gladiator Team Challenge! Come out and cheer all the athletes on!

    CLICK FOR MORE INFO!!