FEBRUARY WOD 
(Workout Of the Day)

 * * * YOGA* * *

Sunday's @ 9am

* * * WET-MET * * *

Feb 28th

Get your butts in the pool! RSVP by Friday @ 3pm


SATURDAY FEBRUARY 28th

See y'all at 9am!


10Min to practice a gymnastics GOAT

THEN:

20Min AMRAP

40 Wall Ball 20/14

30 Supine Ring Row

20 Box Jumps 24/20

10 Dips


* * * * * SWIM CREW * * * * *

3pm: Diesel & Smack

3:40: Barb, Wendova, Mike H.

4:20: Hurricane, Sissy & Susie



TGIF, FEBRUARY 27th

Ooooh, DANG! It's a BIRTHDAY WOD!!!


DOING IT ALLL!!!

Overhead Squattin'...

Bench pressin' like a boss...

Cleanin'...

And Jerkin'...

Powerliftin'...

MetConnin' and keeping the fellas on their toes during the 515am classes....

Doing that WORK!

And starting next generation of firebreathers down a path of lifelong fitness!

Dearest Suzanne, 

We appreciate the can-do, will-do attitude you bring to class every day!

It has been SUCH a privilege of joining you on your fitness journey. Your progression is inspiring!! The continued diligence on mobility and fundamental form has lead to increased metabolic capacity and significant strength increases...We are talking about a first class ticket to GAINZVILLE! Your ability to keep the Breakfast Club fellas on their toes, and the continual string of PRs and movement efficiencies makes it SUCH a pleasure to be lucky enough to coach you.  

I am not sure how were lucky enough to have You and Jerry join the fun at CrossFit MHF, but we are SUPER glad you are part of the MHF family!! We programmed this Birthday WOD special for you! We hope you have a fabulous birthday (Saturday) and we hope you love your Happy Birthday WOD!

Love, 

Your MHFers

28 Minute AMRAP

28 Back Squats @ 40% of your 1RM

43 Sit Ups

72 Stick Jumps

28 Push Us


THURSDAY, FEBRUARY 26th


SKILL:

Strict HSPU

STRENGTH:

Strict OH Press

4 x 10 @ 45% 1RM

MetCon:

3RFT

300M Row

3 Wall Walk


WEDNESDAY, FEBRUARY 25th


STRENGTH: *

OHS

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

*add 3-7lb from Oct 16th


MetCon: **

4Min AMRAP

Max OHS #115/#75

Do 10 Pull-Ups everytime the bar is dropped.

**score is number of OHS


TUESDAY, FEBRUARY 24th


STRENGTH #1:

Good Mornings

4 x 10

STRENGTH #2: *

BB Step-Up into Reverse Lunge

3 x 7

*add 5-10lb from Oct 6th

MetCon:

7RFT

7 KB Swings #70/#55

20 DU


MONDAY, FEBRUARY 23rd


25Min AMRAP

5 Power Snatch

15 Weighted Hollow Rocks #15/#10

10 Hang Clean & Jerks

20 Burpees

*BB load is #125/#85


SATURDAY, FEBRUARY 21st

It might be snowing, but the 9am MetCon is STILL ON!!


FOR TIME!

Buy-In:

40 KB Thrusters #55/#35

THEN..

ROUND

KB Swing

#55/#35

Box Jump

24/20

T2B

1

2

3

50

40

30

40

30

20

30

20

10

CASH-OUT:

30 Push-Ups


FRIDAY, FEBRUARY 20th


STRENGTH:

1 Push Press + 3 Push Jerk

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


MetCon:

For Time 

STOH* - - - - - - - 21, 15, 9

Bar Over Burpee 11, 8, 5

*BB is 45% 1RM heaviest STOH


THURSDAY, FEBRUARY 19th


3RFT:

150 Walking Lunges

100 DU

50 Sit-Ups


HUMPDAY, FEBRUARY 18th


STRENGTH 1:

SNATCH!*

2 - 2 - 2 - 2 - 2

*Add #2-5 from Nov 17, 2014

STRENGTH 2:

Hang Squat Clean

2 - 2 - 2

MetCon

3 Minute AMRAP

WallBalls Baby #20/#14


TUESDAY, FEBRUARY 17th


20Min AMRAP

Max Unbroken Rep at Each Movement 

Deads @55%1RM

Hollow Rock

C2B Pull-Up

HSPU



MONDAY, FEBRUARY 16th


STRENGTH 1:

Strict Dips (Rings or Bars)

3 set Max for UnBroken Reps@ Body Weight*

Score is total reps

STRENGTH 2:

Front Squats

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

METCON:

For Max Reps*

30 Seconds Front Squats

30 Seconds Rest

1 Minute Front Squats

* Bar is loaded with 50% of our final set of Strength 2


SATURDAY, FEBRUARY 14th


4RFT

25 Pull-Up

75 DU

20 HSPU

50 Sandbag Lunge #45/#30

SWIM CREW:

  • 3pm: Smack & Dan-O
  • 3:40pm: Barb & Mike
  • 4:20pm: Foryst, Sissy & Rach

FRIDAY, FEBRUARY 13th

SQUAT DAY!!!!!!


STRENGTH: *

“Jerome Complex”

5 FS+ 8 BS+ 3 OHS =1 “Jerome Complex”

1-1-1-1-1

*add 3-7lb from Oct 29th


MetCon:**

1RFT

20 Front Squat

10 Burpees

30 OHS

10 Burpees

40 Back Squat

**BB is loaded with 45% of 1RM OHS

Please welcome our newest MHFer!

(and DEFINITELY an MHFer, check that pic!!)

Dan R, aka Skipper, is most recent Elements Grad...

   WELCOME TO IT!!   


THURSDAY, FEBRUARY 12th



STRENGTH:

Split Jerk

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


MetCon:

3RFT

12 BB SDHP #115/#75

12 STOH #115/#75

 


WEDNESDAY, FEBRUARY 11th

OOOOOHHHHH it's a birthday WOD!


Dear Chris, 

Constantly working hard to improve mobility, strength, agility, speed, accuracy ... we LOVE that kind of dedication to being better. And your positivity and brand of humor?! I mean, REALLY!! You can not PAY for that kind of awesomeness!! (And what would our Fuzzy's nights be without the Landis funnies?? Not nearly as awesome!!!)

It continues to be a hoot and privilege to have you as part of the MHF crew - this place just wouldn't be the same without you!!


We programmed this Birthday WOD'specially for you last year. It was LOVED so much, we had to bring it back for an encore! We hope you enjoy your birthday WOD!!

Love,

Your Mhfers

GYMNASTICS:

1) 3 Minute Max Distance Handstand Walk

2) 2 Minutes Max Reps at each station:

  1. Rolling Pistols
  2. T2B
  3. Wall Balls #20/#14

COMBINE:

  1. Bench Press Max Reps @ #225/#105 (Mod 1: #185/#85, Mod 2:#135/#65)
  2. Standing Long Jump
  3. 3 Cone Drill

TUESDAY, FEBRUARY 10th


STRENGTH #1

BB Bent Over Row

5 x 10

STRENGTH #2

Supine Ring Row

4 x 10

STRENGTH #3

Strict Pull-Up

4 x 7

MetCon:

5RFT

10 KB Swing #70/#55

8 Box Jumps 30/24


MONDAY, FEBRUARY 9th

Monday MetCon, let's do this!


25Min Amrap

15 Deads*

40 Stick Jumps

10 Clean (power or squat)*

30 Hollow Rocks

5 STOH*

250M Row

*BB lifts are #135/#95

Congrats to Danielle&Davin, Jerry&Belle, and Shawn&Rachel for their performances at Big Thompson's "Bumper Plate Date"! There were some Squat PRs, some Fran PRs, and all kick butt!

And a special congrats goes to Team "Smack, DatAss" (Shawn, Rachel) for hitting the podium with a second place finish in the Masters' division!


SATURDAY, FEBRUARY 7th

9am MetCon is ON!!


For Time!

ROUND 

RUN

1

2

3

1 Mile

800 yds

400 yds

GOBLET SQUATS #55/#35

DIPS (ring or bar)

75

50

25

40

30

20


Come cheer on Rach&Smack, Belle&Jerry, and Davin&Danielle as they get it on at Big Thompson CrossFit's "Bumper Plate Date".

There are 4 workouts, so MHF teams will be throwing down all day!! If you have the time, come out, enjoy the beautiful weather, and enjoy some fun, competitve CrossFittin'!


View Larger Map

FRIDAY, FEBRUARY 6th

National Go Red For Women Day!

We CAN beat heart diease, the #1 killer of Women.

(Click the picture above for more info!!)


STRENGTH #1

Bench*

5-5-5-5-5

*add 5-10lb from Sept 30th

STRENGTH #2

Push Press

7-7-7

MetCon:

3 RFT

15 Push-Up

12 Push Press @ 55% 1RM

35 DU

MHFers, it's the First Friday...you know what that means!! See you there!!!!


THURSDAY, FEBRUARY 5th


STRENGTH: *

Back Rack Lunge

5-5-5-5-5**

*add 3-7lb from Oct 2nd

MetCon:

1 RFT

40 Back Rack Lunges

30 Wall Balls #20/#14

20 Back Rack Lunges

** lunges are done with 45% of your final set of the strength complex



WEDNESDAY, FEBRUARY 4th

It's a Dirty 30 Birthday Wod!


Dearest Danielle, AKA Dirty D, 

You are UBER awesome. And that's huge, but it's only part of the reason we love you! Your focused demeanor througout heavy and hard WODs is something special. Did we mention we dig watching you throw heavy stuff overhead? You make it look sooooo effortless! We love that ***t!

But most of all, we love your sweet, easy going attitude and the peaceful energy you add to MHF. We just love your show, we just love your face, and we hope you just LOVE this birthdsy WOD - we programmed it JUST.FOR.YOU!

Happy Birthday WOD!

Love, 

Your MHFers


PS - Danielle will be competing at "Bumper Plate Date", THIS SATURDAY at Big Thompson CrossFit. That is her actual birthday, so come up and cheer on the birthday girl!!

30 Minute AMRAP

7 OHS*

7 C2B Pull Ups

30 KB Swings #55/#35

7 Hang Power Cleans*

30 Sit ups

*@ 55% of you 1RM OHS


TUESDAY, FEBRUARY 3rd


SKILL:

Strict T2B

STRENGTH:

Max Unbroken HSPU

MetCon #1:

1000 M Row


MetCon #2:

Tabata

Thruster #95/#65

Stick Jump



MONDAY, FEBRUARY 2nd

Roar. Grrr. Whatever a bear does, We're doing it!!


STRENGTH:

Barbell Complex*

1Clean + 2 Front Squats + 1 STOH

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

* Add #3-8 from July 21st

MetCon

2 Minute Max Rep

Bear Complex #125/#85

Congrats to Coach Mack for winning the two day (Dry land AND pool) Winter Wodfest, hosted by CrossFit Eminence!

So don't miss out on MHF's February Swim WODs with the Winter Wodfest Champ!