APRIL WOD 
(Workout Of the Day)

 * * BREAKING NEWS!! * *

NO FRIDAY 5:15AM CLASS (5/2)!

  • We will have a 5:15am on Thursday (5/1) instead. THIS WEEK ONLY! 

RUNNIN' MHFers

NEW CLASSES ARE NOW PERMANENT!!

  • Tuesdays @ 3:30PM 
  • Friday @ 3:30PM

HUMPDAY, APRIL 30th


SKILL #1:

Muscle-Ups

SKILL #2:

HSPU

STRENGTH:

Bench  

Find YOUR 1RM

Met-Con:

4Min AMRAP

Max Rep Push-Up

15 KB Swings #70/#55


TUESDAY, APRIL 29th


STRENGTH:

O-Lift Goat *

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

*use the same lift from Jan 14 & add 3-7lb to each set

MetCon:

EMOM for 7 Minutes

5 Power Snatch @ 75% 1RM

10 T2B


MONDAY, APRIL 28th


STRENGTH:

Deadlift

7 - 7 - 5 - 5 - 3 - 3 -2

MetCon:

12 Minute AMRAP

10 Bodyweight +25lb Deadlifts

15 Ring Dips

20 Second Hollow Hold

30 Stick Jumps


SATURDAY, APRIL 26th

9AM MetCon is ON!!


22Min AMRAP

20 Wall Balls #20/#14

25 Box Jumps 24/20

30 KB Swings #55/#35

* * * "SUPERFIT DENVER" * * * 

Saturday April 26th, CrossFit South Denver (MAP)

We have four teams of MHFers throwin' down, so make plans to come on down and cheer them on!*  

  • Danielle & Renee  (The Dirty Weezies)
  • Forsyt & Stephen (Team Tattoo)
  • Dan & Davin (Bad MHFers)
  • Lacey & Rachel ( Lady MHFers )


*Just a heads up, there is a $10/ticket charge for spectators. This is the first time we have been to a comp that charges for spectator tickets.


FRIDAY, APRIL 25th


SKILL:

Handstand Posts

Max Hold on each arm

STRENGTH: 

Clean

2-2-2-2-2-2-2

MetCon:

3 RFT

4 Power Cleans @75% 1RM

24ft Handstand Walks


THURSDAY, APRIL 24th


STRENGTH: 

Front Rack Lunge

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


MetCon:

8Min AMRAP

14 Back Rack Lunge @ 60% BW

7 Inverted Burpee


WEDNESDAY, APRIL 23rd


STRENGTH #1

Push Jerk

5-5-5

STRENGTH #2 

Split Jerk

3-3-3

MetCon:

For Time

50 Push Press @ 50% 1RM


Burn-Out:

For Time

100 Arch Rocks


TUESDAY, APRIL 22nd


STRENGTH:

Strict Pull-Up

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

Add 3-7lbs from Jan 20th 


MetCon:

17Min AMRAP

7 Deads @ 75% 1RM

Max Pull-Up

400M Run


**Score is rounds & pull-up reps**


MONDAY, APRIL 21st


SQUAT "LIKE A BOSS"!!

If you don't LOVE your bottom position (squat), please spend a couple minutes and watch this video. This could literally change your squatting prowess, permanently.

This is one of Coach Mack's top 3 all-time favorite Mobility WOD videos. 

STRENGTH:

Front Squats

5 - 5 - 5 - 5 - 5 

MetCon

FOR TIME*

Thruster 15 - 10 - 5

DU 90 - 60 - 30 

Over Head  15 - 10 - 5

*Lifts are performed at 50 % bodyweight


BIG congrats to Rachel, Lacey, Rikki, Foryst, Stephen and Shawn for their awesome performances at the Pow3r of Three competition this weekend! Goose bump inspiring performances and a bunch of PRs!

And a HUGE, APPRECIATIVE THANKS to the supporters who came out to cheer!  Renee, Dan, Kathi, Betsy, Racquel, Chrissy, Michelle, Mike H, Sweet William - THANK YOU!


SATURDAY, APRIL 19th

9am MetCon is ON!


25Min AMRAP

30 OHWL #45/#35

20 T2B

20 Push-Up

It's going to be a great venue, sure to see some awesome CrossFitting! 

Come and support the MHFers throwing down at this weekend's "Pow3r OF Three" Competition at the Boulder (CU) Field house!


Lady MHFers

(Lacey, Rachel, Rikki)

923am

130pm

330pm 


MHFers Triple Stack W/ Cheese

(Stephen, Foryst, Shawn M)

1100am

130pm

330pm


Click HERE for full heat times

Click HERE for directions


FRIDAY, APRIL 18th


5 RFT:

6 Power Cleans @ 70% 1RM

400M Run

10Ring Dips

 

Reminder: The 6:30pm class tonight is YO-BILITY, NOT CrossFit

We have two team competing in tomorrow's Pow3r of Three competition, so make plans to head to Boulder to cheer on the competing MHFers! Click the picture above for more info!


THURSDAY, APRIL 17th


STRENGTH #1 

Deads

7-7-7-7-7

STRENGTH #2 

Push Press*

2-2-2-2-2  

*add 3-7lb from Jan 20th

MetCon: 

4Min AMRAP**

Max HSPU

5 Sandbag Get-Ups #45/#30

**Score is the total number of HSPUs


WEDNESDAY, APRIL 16th

HUMP DAY!


STRENGTH: 

OHS 

Find 1 RM


MetCon:

2RFT

15 OHS @ 55% 1RM

30 KB Swings #55/#35

50 DU


TUESDAY, APRIL 15th

SNATCH!


STRENGTH: 

Snatch

5x3 @ 75%

MetCon:  

6 Minute AMRAP

  • Thrusters    3 -  6 -  9 -  12 - 15 - 18, etc
  • Stick Jumps 6 - 12 - 18 - 24 - 30 - 36, etc

MONDAY, APRIL 14th

A BIRTHDAY WOD!


Dear Lil Jess

This one is a little different than last year's Birthday WOD, but it is equally as awesome! We hope you enjoy your Special 30th Birthday WOD,  We programmed this JUST for you.

ENJOY!!

Love, 

Your MHFers

STRENGTH:

Back Squats

3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 (ten sets)


MetCon:

4RFT

12 Pull-Up

12 Box Jump 24/20

12 Sit-Ups


SATURDAY, APRIL 12th


SATURDAY CHIPPER! 

1RFT

  • 20 HSPU
  • 30 Wall Ball #20/#14
  • 40 Burpee
  • 50 KB Swing #55/#35
  • 60 Hollow Rocks
  • 70 Air Squat
  • 800M Run
  • 70 Air Squat
  • 60 Hollow Rocks
  • 50 KB Swings
  • 40 Burpees
  • 30 Wall Ball
  • 20 HSPU

* * * * WetMet * * * * 

SWIM CREW - HEAT TIMES ARE AS FOLLOWS:

3:30pm Davin, Wendy, Liz, 

4:00PM Foryst, Brett S

4:30PM Rach, Sissy, Belle, Weezy 


FRIDAY, APRIL 11th

  A Classic STRONGMANWOD workout!  

..remember this one?!?!


 "AMERICAN NIGHTMARE" 

 30Min Time Cap, 100 Reps 


1 Rep*=

  • 1 Hang Power Clean
  • 1 Lunge on each leg (w/ bar in front rack)
  • 1 Push Press

*Load on the bar is 60% your BW


THURSDAY, APRIL 10th


SKILL:

Cart Wheels & Forward Rolls 


STRENGTH:

Floor Press 

7-7-5-5-3-3-3


MetCon:

4Min AMRAP  

15 Push-Up

15 sec "L" Sit


WEDNESDAY, APRIL 9th


STRENGTH:

Deads

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


MetCon:

5 RFT

5 Deads @70%

10 CTB Pull-Up

10 Box Jump 30/24



TUESDAY, APRIL 8th


STRENGTH:

Hang Squat Snatch

7x1 @ 90% 1RM


MetCon:

6Min AMRAP

12 OHS @ 55% 1RM

40 DU


MONDAY, APRIL 7th


STRENGTH #1 

1 Clean + 2 FS= 1 rep

1-1-1-1-1-1-1

add 3-7 lbs from Jan 17th

STRENGTH #2

OH Press

5-5-5

Met-Con:

2RFT*

20 Front Squat

15 Sit-Up

10 Push Press


*5 Minute time cap. BB for the MetCon lifts are performed @ 60% 1RM push press


SATURDAY, APRIL 5th


9 AM MetCon!

Buy in

(NOT optional)

150 Stick Jumps

50 "V" Ups

5 RFT

5 Wall Walks

50 Walking Linges

Cash out

(Again, NOT optional)

80 Stick Jumps

30 "V"

WET MET!!

  • 3:30PM: Barb, Foryst 
  • 4:10PM: Belle, Weezy, Sissy, Rach 
  • 4:50PM: Lesley, Dan, Davin

 


FRIDAY, APRIL 4th

FRIDAY DATE...WITH A NASTY GIRL!


SKILL:

TU - Triple Unders

(IF YOU DONT HAVE TUs, WORK MAX UNBROKEN DUs)


STRENGTH:

CLEAN & JERK

7 x 1 @ 90% 1RM



DATE WITH ...

GRACE!!

30 CLEAN AND JERKS #135/#95


THURSDAY, APRIL 3rd


STRENGTH 1:

DEADS

 2 – 2 – 2 – 2 – 2 – 2 - 2

STRENGTH 2:

Bench Press

3 – 3 – 3 – 3 - 3

METCON:

7 Minute AMRAP

10 KB Swings #70/#55

10 Burpeeeeees


WEDNESDAY, APRIL 2nd


STRENGTH 1:

Hang Squat Snatch!

2 - 2 - 2 - 1 - 1

STRENGTH 2:

OHS

5 - 5 - 5 - 5 - 5

MetCon:

1 Mile Run...FOR TIME!!


TUESDAY, APRIL 1st

#SWELFIE DAY!

MetCon:

10 to 1 & 1 to 10

  • 10 to 1: 3x Body weight deadlift
  • 1 to 10: Selfie (#Awesomesause #badMHFer)


...just kidding, happy April Fool's Day!! NOW, for the real deal:

TUESDAY, APRIL 1st


SKILL/STRENGTH:

Ring Dip

10 X 5

 

STRENGTH:

Find you 1RM

Front Squat

 

METCON:

3 RFT

10 Front Squats @ 70% Body Weight

10 T2B

10 Box Jump 30/24