AUGUST WOD 
(Workout Of the Day)

NEW NEWS!


SATURDAY, AUGUST 30th


9 AM MetCon

30Min AMRAP - "Pick Your Poison"


STRENGTH:

25 Reps of something loaded*

*Sandbags, KB, Plates, Wallballs ect, - NO BARBELLS


GYMNASTICS:

10 Reps of a gymnastics still you NEED to get better at.**

**Push-Ups, Pull-Ups, Dips, HSPU, Handstand Walk, MU


CONDITIONING: 

Run, Row, Burpees, DU***

***Duration/reps will be based on individual athlete conditioning needs


FRIDAY, AUGUST 29th


STRENGTH:

Thruster

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

MetCon:**

CHIPPER!

12 Thruster

24 Front Rack Lunge

12 Push Press

**Bar is loaded with 65% of your final set of 2 of the strength complex


THURSDAY, AUGUST 28th


STRENGTH:

Deads

7x1 @ 90% 1RM

MetCon:

3Min AMRAP**

Max Rep Dead @ BW +15lb

**Every time you drop the bar, do 8 Box Jumps 24/20

Coach Rachel pulling deep into the #200s! 


WEDNESDAY, AUGUST 27th

BIG JERKS!!


STRENGTH:

Find 1RM Split Jerk!!


MetCon:

8Min EMOM

7 STOH @ 55% 1RM Heaviest STOH

7 K2E


TUESDAY, AUGUST 26th


STRENGTH:

1 Clean (Power or Squat) + 2 Front Squat = 1 rep

1-1-1-1-1-1-1*

*add 3-7 lbs from April 7th


MetCon:

5RFT

3 Cleans@ 80% 1RM

6 C2B Pull-Ups

9 Burpees


MONDAY, AUGUST 25th


STRENGTH:

Hang Squat Snatch*

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

*add 1-3lb from June 13th


MetCon:

5 Minutes AMRAP**

8 OHS @60% 1RM

30 DU

Rx = Unbroken

Big congrats go out to our lil MHFers for racing awesomely at the Fort Collins Club KIDS TRIATHLON! Excellent work, Gentlemen!

A HUGE round of applause goes out to our Bad MHFers for their performances at this weekend's "Clash Of The Titans" competition held during Warrior Weekend in Loveland. Teams "Meathead MHFers", "Tats and Lats" and the "Lady MHFers" all moved fast and lifted heavy!

Congrats to Will and Shawn (MeatHead MHFers) for taking third in the Mens' Rx division!

And as always, THANK YOU, THANK YOU to the folks who came out to support and cheer on the competing MHFers! 


SATURDAY, AUGUST 23rd

9am MetCon: Let's Do This!


FOR TIME:

50-40-30-20-10

OHWL #45/#25 (counted Rachel style)

Hollow Rocks

KB SDHP #70/#55



We have a lot going down this weekend! If you can, please make it out to support the MHF'ers AND the Lil' MHF'ers who are competing! 

HEAT TIMES* FOR CLASH OF THE TITANS: 

  • "Lady MHFersRach & Rac: 9:25am & 11:35am
  • "Tats and LatsHurricane & Martin: 10:15am & 12:15pm
  • "MeatHead MHFers" Smack & Sir William: 10:40am & 12:35pm

*Teams will also be doing 3 "Floater" WODs throughout the day, as well. Head to Embassy Suites Loveland to hang out and cheer on the crew! 

SUNDAY!

Kids Triathlon at the Fort Collins Club!

We are SUPER STOKED to watch our Lil' MHFers get their multi-sport on! The race starts at 8am.

If you plan to come up to cheer the kiddos on, please make sure you come to Edora Pool Ice Center (EPIC), 1801 Riverside Ave, Fort Collins, CO 80525


FRIDAY, AUGUST 22nd

Birthday WOD!


Dearest Wendova, 

We SO enjoy your having you at MHF - the dryland WODs, yoga and the WetMets (Swim WOD) all have been enhanced with your energy. We look forward to a great year ahead! (Last year's WOD)

We know this is one of your "favorites", so we know you will love your birthday WOD!

Love,

Your MHFers

HERO WOD - "DT"

5RFT*

12 Deads

9 Hang Power Cleans

6 Push Jerks

 *#155/#105



THURSDAY, AUGUST 21st


STRENGTH #1

Bench

2-2-2-2-2-2-2 (7 Sets)

STRENGTH #2

Strict Pull-Up*

3-3-3-3-3-3-3 (7 Sets)

*add #3-7 from April 22nd

MetCon:

8 Minute AMRAP

15 Push-Up

15 KB Swing #55/#35

15 Pull-Up

Berg getting down with some chains!


WEDNESDAY, AUGUST 20th


STRENGTH:

Squat Complex*

1 - 1 - 1 - 1 - 1

*1 Set = 5 Front Squats +10 Back Squats;

   Add #1-5 pounds from June 30th


MetCon:

3RFT

15 FS @ 55% 1RM

400M Run

25 Sit-Up


TUESDAY, AUGUST 19th


Scott going BIIIIIG overhead! Nicely done!

STRENGTH:

Delt Demo Complex!!*

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

1 OHP + 2 Push Jerks + 3 Split Jerks

MetCon:

4 Minute AMRAP**

Max Unbroken DUs

Max Unbroken HSPUs

**You will continue going back and forth between DUs and HSPUs as you break in each movement. Workout is scored by adding the total number of both unbroken movements. 



MONDAY, AUGUST 18th


STRENGTH:

OHS*

3-3-3-3-3

*add 1-5lb from June 3rd lifts

MetCon:

Chipper! **

18 Thrusters

18 Box Jump 30/24

18 OHS

18 T2B

18 Burpee

**Barbell load is 60% 1RM of OHS


FRIDAY, AUGUST 15th


STRENGTH:

Find 1RM SNATCH!!!




MetCon:

It's a Friday Date with a Nasty Girl:

"KAREN"

150 Wall Balls #20/#14

Matt and Katie tossing some wall balls, pre-next generation!


THURSDAY, AUGUST 14


STRENGTH:

Deads**

5 - 5 - 5 - 5 - 5

**add 3-7lb from May 16


MetCon:

4RFT

10 Deads @55% 1RM

50 DU

15 Sit-Up

(time cap of 12Min)


WEDNESDAY, AUGUST 13


SKILL:

200 Arch Rocks

(NFT)

STRENGTH:

Split Jerk *

2 - 2 - 2 - 2 - 2

*Add #2-5 from May 2nd

MetCon:

6 Minute AMRAP

5 STOH 2 60% of your heaviest STOH

7 Burpees

9 Box Jumps 24/20


TUESDAY, AUGUST 12


STRENGTH:

Clean**

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

Yes, that DOES mean SQUAT clean.

**add 3-7lb from April 25th


MetCon:

3RFT

3 Power Cleans @ 80% 1RM

200M Run

10 T2B


MONDAY, AUGUST 11th

9AM MetCon is ON!


STRENGTH: 

BTNJ/SQUAT Barbell Complex*

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

*1 Set = 2 BTNJ + 7 Back Squats. Add 2-5lb from May 28th lifts


MetCon:

1RFT:**

10 Push Press

20 Back Squats

10 Push Press

**Bar is loaded with 65% of your 1RM Push Press

This Saturday, Coaches Mack, Hill, and BOTH Pattons are competing at Bladuim's "Fossil Games"! Come on out and cheer 'em on! (And cheer LOUDLY, you know about those fossils' hearing!)


SATURDAY, AUGUST 9th

9AM MetCon is ON!


FOR TIME:

800M Run

25 Burpee Box Jumps 24'/20'

800M Run

25 Burpee Pull-Up

800M Run

25 Burpee Wall Ball #20/#14

WetMet!

(Swim WOD!!)

Please bring fluids (especially intra-work out fluids), post workout nutrition, SOLAR PROTECTION/Sunscreen and $3.75 for entry

  • 2:30pm Payne kiddos & Brandon
  • 3:00pm Dan, Davin, SMack
  • 3:30pm Barb, Wendy, Racquel, Jacy
  • 4:00pm Weezy, Rach, Shelly
  • 4:30pm Mike, Brett S., Foryst

FRIDAY, AUGUST 8th

O-LIFT FRIDAAAAAAY!


STRENGTH #1

Snatch**

5-3-3-2-2

**add 1-3lb from June 5th

STRENGTH #2

Clean & Jerk**

5-5-3-3-2

**add 4-10lb from Feb 20th

MetCon:

For Time:

Power Snatch 9, 7, 5, 3 @ 70% 1RM

Stick Jumps 20, 20, 20, 20


THURSDAY, AUGUST 7th


STRENGTH #1

Strict T2B

7x3

STRENGTH #2

Strict Ring Dips

10x5

MetCon:

7Min AMRAP

250M Row

15 Hollow Rocks

6 Sandbag GTS #60/#45



WEDNESDAY, AUGUST 6th


STRENGTH:

Front Squats

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


MetCon:

3 RFT

10 Front Squats @ 55%1RM

10 Push-Ups


TUESDAY, AUGUST 5th


SKILL:

Handstand Walks

STRENGTH #1:

Strict Pull-Up**

5-5-5-5-5

**add 1-5lbs from May 21st

STRENGTH #2:

OH Press

3-3-3-3-3

MetCon:

1 Round For Max Reps

90 sec of DU

60 sec of Pull-Ups

30 sec of HSPU


MONDAY, AUGUST 4th

It's a FunDay, Monday, Birthday Beat-down!


Lacey, Lathe, Coach Patton, Sissypants,  

MHF is stronger, better and more awesomer because all you do and all you bring. We love your energy, hood rat, and we put a special one together for your special day. 

We hope you have a fantastic birthday and an even more fantastic Birthday WOD! Let the birthday beatdown....COMMENCE!!

Love,

Your MHFers

HAPPY BIRTHDAY SISSY! 

4RFT:**

35 Deads @75% BW

4 Wall Walks

35 KB Swings #55/#35

8 Power Clean (same load as deads)

35 Russian Twists #20/#15

**Time Cap = 35 Minutes


SATURDAY, AUGUST 2nd

9am MetCon is ON! And it's a ...


CHIPPER

  • 1000M Row - while one partner is rowing, the other is doing sit-ups
  • 300ft Prowler Push #100/#75 - only one partner working at a time
  • 400M Tire Drag - while one partner is dragging the tire, the other is carrying a sandbag #60/#45. Partners may switch at anytime, but the sandbag can not touch the ground
  • 125 Plate GTOH #45/#35 - only one partner working at a time

SWIM WOD @ the Outdoor facility!!

Please bring fluids (especially intra-work out fluids), post workout nutrition, SOLAR PROTECTION/Sunscreen and $3.75 for entry

3:00PM: DAVIN, DAN, SHAWN

3:30PM: BARB, RACQUEL, WENDOVA

4:00PM: SISSY, RACH, JACY 

430PM: MIKE, FORYST, A-ARON, BRETT


FRIDAY, AUGUST 1st

....It's a Birthday WOD....


Brett S, 

Already a year since last year's epic birthday WOD! Hard work and continual progression towards awesomeness, we dig your passion!

We programmed this birthday WOD JUST.FO.YOU! We hope you love it and we know you will crush it! GIT SOME!!

Love,

Your MHFers

STRENGTH: 

Bench!!!!

8-8-8-8-8


MetCon: 

4RFT

8 HSPU at 2" Deficit

37 DU

8 KB Swing #70/#55