JANUARY WOD 
(Workout Of the Day)



FRIDAY, JANUARY 31st


SNOW & STRENGTH DAY!

*Pick 2 lifts that you would like to hit a 1RM on*

This Saturday's MetCon is a...BENCHMARK!!!

PLEASE RSVP for your prefered time!

There are 2 heat times for this Saturday's WOD: 9:15am & 9:40am. Email or text Coach Rachel or put your name on the white board.

"3...2...1...", goes promptly at 9:15 and 9:40, so please make sure that you get to the gym early. Allow yourself adequate time to mobilize and warm-up. We will have the gym open at 8:30am for those that would love some supple time for BS'ing and mobility. 


THURSDAY, JANUARY 30th


SKILL #1 

"L" Sit

Accumulate 3min

SKILL #2

Skin the Cat

8x2

MetCon:

21-15-9

Calorie Row

Thruster #95/65


BENCHMARK on SATURDAY!!!! 

There are 2 heat times for this Saturday's WOD: 9:15am & 9:40am

PLEASE RSVP for your prefered time! Email or text Coach Rachel or put your name on the white board.

The heats will start at 9:15 & 9:40 SHARP, please make sure that you get to the gym in plenty of time to mobilize and warm-up. We will have the gym open at 8:30am for those that would love some supple time for BS'ing and mobility


WEDNESDAY, JANUARY 29th


Time to celebrate another lady MHF'ers birthday....

*~* HAPPY BIRTHDAY JEN!!~*~

Our pint size POWERHOUSE, can always be counted on to move some serious loads, while sporting super sassy workout gear. 

 If you know Jen...you know she LOVES to SQUAT!!!

K2E, Strict Pull-Ups, Body Weigh Bench & Muscle-Ups.....are NO PROBLEM for this girl! 

Jen,

Since knowing you from back in our days of bodybuilding, and now being able to share this thing called CrossFit with you.... We are blessed to have you in our lives and as a part of the MHF family. We enjoyed having you part of the Barbells for Boobs crew, and are looking forward to sharing more events with you! You keep us all pushing our limits on our lifts, and your determination to master the things that you struggle with is inspiring! We designed this birthday WOD special for you. We hope you enjoy it! 

Love,

Your MHF'ers

5K FOR TIME .....





JUUUUUST KIDDING!!




SKILL:

Muscle-Ups


STRENGTH: 

Bulgarian Split Squats 3x9

(counted SMACK Style)


MetCon:

9 Min AMRAP* 

2 Push Press

6 Front Squat

3 Push Press

9 Back Squat


*lifts are based off of 70% 1RM Push Press


TUESDAY, JANUARY 28th


Metabolic Chipper:

1 RFT

100 DU

30 OHS @ 55% 1RM

100 DU

50 Wall Ball #20/#14

100 DU

100 Hollow Rocks

100 DU

30 Power Cleans @ 65% 1RM



MONDAY, JANUARY 27th


Happy Birthday Lesley!

A year later, a year better!!

We hope you love your birthday WOD!

SKILL:

41 GHD Sit ups

STRENGTH: (NFT)

41 Deadlifts @73%

MetCon:

1RFT

25 KB Swings #70/#55

25 HSPU

41 KB SDHP #70/#55

SATURDAY, JANUARY 25th


Saturday MetCon!!!

25 Minute AMRAP

  • 2 Metabolic Minutes (run, row, DU, burpees, etc)
  • 10 Gymnastic Reps (HSPUs, Pull Ups, MUs, Handstand drills, etc)
  • 15 Strength Rep (Sandbags, Kettlebells, other heavy stuff, but no bar work)

Happy birthday to a couple of our lovely Lady MHFers!

Happy Birthday Lesley! 

(Birthday is Saturday, but we will doing her Birthday WOD on MONDAY!)

Happy Birthday Jen!

(Birthday is Sunday, but we will doing her Birthday WOD later this week!)

Don't miss either WOD, They are gonna be almost as awesome as the BIRTHDAY GIRLS!!

Jeromy and Coach Mack are throwing down at this weekend's Winter WodFest!

On Saturday AND Sunday, their heats go back to back!!

Saturday (@ CrossFit Eminence)

Workout #1: Mack @ 9:20am, Jeromy @ 9:30am

Workout #2: Mack @ 12:45pm, Jeromy @ 1:00pm

Workout #3: Mack @ 4:10pm, Jeromy @ 4:20pm

Sunday (VMAC Pool)

Workout 1: Mack @ 9:15am, Jeromy @ 9:30am

Workout 2: Mack @ 12:45pm, Jeromy @ 1:00pm 


(For more info, Click on the picture above or click HERE)


FRIDAY, JANUARY 24th


STRENGTH #1

Bench

5-5-5-5-5

STRENGTH #2

Clean & Jerk

3-3-3-3-3

MetCon:

7Min AMRAP

1 C&J @ 85%1RM

5 Push-Ups 


THURSDAY, JANUARY 23rd

CORE, CORE, & MORE CORE!!!



For Time:*

10 Push Press 

20 Back Squat

50 K2E

10 Push Press

20 Back Squat

60 Hollow Rocks

10 Push Press

20 Back Squat

70 Sit-Ups

*Barbell lifts are 60% your 1RM Push Press

MHFers, AWESOME work with the "OGAR"-WOD, you are all getting #OGARSTRONG!

Remember, if you want to donate with the MHFer pool of cashola, please bring fundage by THIS Saturday (11/25)


WEDNESDAY, JANUARY 22nd

It's time to get....#OGARSTRONG!

STRENGTH:

Snatch, 2-2-2-2-2  

add 1-3# from 11/26/13 lifts

MetCon:

MHFers...

You asked for it in-house, so HERE it is...

"OGAR"-WOD is ON!! 

If you would like to help with Kevin's medical and rehabilitation costs, please bring your donation in by Saturday, November 25th. OR, you can donate by clicking the link below. Let's show Kevin how much love MHF has for him!

FIGHT THE GOOD FIGHT, KEVIN!! We are with YOU!!


TUESDAY, JANUARY 21st


STRENGTH:

Deads 5X3 @ 85% of your 1RM

add #2-5 from 11/25/13

METCON:

3RFT*
5 Deads 
2 Power Cleans
3 Front Squats 

*@75% of YOUR 1RM  Power Clean

COMING THIS WEDNESDAY...

We are bringin' the OGAR WOD in-house for an MHF Fund raiser!

(As Superman is Kevin's favorite, wear your favorite Superman gear to show support!)


MONDAY, JANUARY 20th

Happy MLK Day!


STRENGTH 1:

Strict Pull Up

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

MetCon 1:

200 

DU for time

STRENGTH 2:

Strict Press

2 - 2 - 2 - 2 - 2

MetCon 2:

3 Minute AMRAP

HSPU

ANOTHER GREAT GYMNASTICS CLASS! NICE WORK, MHFers!!

Keep an eye out for more gymnastics classes coming at you soon!!


SATURDAY, JANUARY 18th


Check out our UPCOMING EVENTS for details on this BUSY FUN Saturday's events!


9AM MetCon

- - - Pet Rock - - -

Teams of 2 will complete the following (non-chipper style). Only one partner can work at a time, while the other partner holds the "pet rock" (Bumper plate #45/#25).

130 KB Thruster #45/#35

150 Burpee

80 T2B

200 Plate GTOH #45#35


FRIDAY, JANUARY 17th


STRENGTH:

1 Clean & 2 FS = 1 Rep

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


MetCon:

3Min AMRAP

Bear Complex @ 60% 1RM Clean


We have a BIG SATURDAY on tap!!

  • 9am: MetCon - open to the public! GIT SOME!!!
  • 12pm: Gymnastics - this is gonna be a HOOT!! Thank you for RSVPing.
  • 230pm'ish: Front Range CrossFit for "OGAR"!!! All abilities and levels encouraged to join in on this awesome fund raiser for Kevin.

MHFers,

Donations are being taken at Front Range CrossFit this weekend.

We are also combining in-house donations (especially if you can't make it to FRCF on Saturday) into a BIG lump sum to donate on behalf of the MHF. Please chat with Coach Lacey for more details. We are looking to have all monies in by 1/25/2014. 

Thanks!

Coaches


THURSDAY, JANUARY 16th


STRENGTH:

Split Jerk

7x2 @ 85% 1RM


MetCon:

Get as Far as Possible in 5Min: 3,6,9,12,15 ....

Box Jump 30/24

Push-Ups


WEDNESDAY, JANUARY 15th


FOR TIME:

Round 1

30 OH Walking Lunge @ 55% BW

3 Strict Pull-Ups

30 Sit-Ups

3 Strict Pull-Ups

300M Row


Round 2

40 Front Rack Lunge

4 Strict Pull-Ups

40 Sit-Ups

4 Strict Pull-Ups

400M Row

Round 3

50 Back Rack Lunge

5 Strict Pull-Ups

50 Sit-Ups

5 Strict Pull-Ups

500M Row



* * * GYMNASTICS * * *

WHEN: Saturday January 18th

WHERE: Lake's Gymnastics - 6105 W 44th Ave, Wheat Ridge, CO 80033

TIME: Noon-1pm

COST: $20 

*RSVP and $$ for this Saturday's Class (1/18) is due by Wednesday (1/15)


Kevin Ogar Fundraising Event
When: Saturday, January 18th
Check in Opens: Noon - till whenever the last heat finishes

Location: FRCF
1338 South Valentia Street, Unit 182
Denver CO 80247

Fellow MHFers,

We are planning on heading down to Front Range CrossFit at approximately 2:30pm Saturday to throw down for one of our own.

This is an ALL INCLUSIVE event (NOT a competition) and can be completely scaled! 

This is a fund raiser for Kevin.

This is community.

This is CrossFit. 


TUESDAY, JANUARY 14th


GOAT LIFT DAY!!

Goat are movements you stink at/don't like/dread/lose sleep over/get cold sweats from/aren't efficient at OR it's a movement you want to improve.

SQUAT GOAT

5 - 5 - 5 - 5 - 5

Pick a squat:

- Zercher

- Front

- OverHead

- Back

O-LIFT GOAT

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

Pick an O-Lift:

- Clean&Jerks

- Clean

- Snatch

(AND you can pull from any height you desire...again, focus on your GOAT)


OUR THOUGHTS AND PRAYERS ARE WITH CROSSFIT UNBROKEN'S RED HEADED BEAST MAN, BAD ASS CROSSFITTER, EXCELLENT COACH AND ALL AROUND GREAT, GREAT GUY, KEVIN OGAR.

Kevin was injured during the OC Throwdown this past weekend in So Cal. A severed spinal cord at T11, T12 will require extensive care and rehab. We will be holding "OGAR", a spicy WOD programmed by Unbroken's head coach/owner, Matt Hatchcock, in the near future. 


A fund raising website will be set up shortly by our friends with Barbells For Boobs. Details to follow.


MONDAY, JANUARY 13th


STRENGTH:

Sumo Deads

7 - 7 - 7 - 7 - 7

MetCon:

7 RFT

8 KB Swings #70/#55

30 DU

8 HSPU

The Gymnastics workout was a blast!!

We are very excited about the next gymnastics workout, this Saturday! Come join in for the fun! RSVP and $20 cash due by Wednesday. 


SATURDAY, JANUARY 11th


GET YOUR METCON ... ON!!!

FOR TIME:

100- Air Squat

15- Sit-Up

80- Push-Up

15- Sit-Up

60- SDHP #70/#55

15- Sit-Up

40- Box Jump 24/20

15 Sit-Up

20- HSPU


**GYMNASTICS IS ON FOR TODAY**

For those that are signed up, please get to Lakes (6105 W 44th Ave, Wheat Ridge, CO 80033) about 15min early to sign the waiver, warm-up & stretch out. Class will start at noon!

YEAH, let's tumble, flip and roll!!


**FYI**

OPEN GYM WILL WRAP UP AT 11:30am so that we can all get over to Lakes for gymnastics. So please plan accordingly.


TGIF, JANUARY 10th


STRENGTH: 

Push Jerk

3-3-3-3-3


MetCon:

5RFT

  • 6 STOH @ 65% heaviest OH lift
  • 10 Back Rack Lunge (SAME BAR, SAME WEIGHT AS THE STOH)
  • 20 Stick Jumps

EL SEXO, GOOD LUCK ON A SPEEDY RECOVERY! WE WILL BE SEEING YOU SOON!!


THURSDAY, JANUARY 9th


STRENGTH:

Cleans (Yes, SQUAT Cleans)

5-5-3-3-3


MetCon:

For Time, 5,4,3,2,1

Power Clean @ 75% 1RM

MU


Please welcome our newest MHFer!

John is the most recent Elements Grads...

   WELCOME TO IT!!   


WEDNESDAY, JANUARY 8th


20 Min AMRAP

10 Deads @ BW + 20lbs

24ft HS Walk

10 Cal Row

15 K2E



TUESDAY, JANUARY 7th


SKILL:

Around the Worlds


STRENGTH: 

Hang Squat Snatch

5-5-3-3-2


MetCon:

EMOM for 11Min

5 OHS @ 65% 1RM

15 DU

* * * GYMNASTICS * * *

WHEN: Saturday January 11th* & 18th

WHERE: Lake's Gymnastics - 6105 W 44th Ave, Wheat Ridge, CO 80033

TIME: Noon-1pm

COST: $20 

*RSVP and $$ for this Saturday's Class (1/11) is due by Wednesday (1/8)


FUNDAY-MONDAY, JANUARY 6th


SKILL:

HSPU

STRENGTH: 

Front Squat*

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

MetCon: 

"Death By" ... Thruster #95/#65


*Add 2-5lb to each set from your Sept 6th lifts

Holiday Challenge results are IN!!!

The Top three teams:

1st Place: 12.9% Total Weight Loss- Renee, Rikki , Lacey, Rachel

2nd Place: 11.48% Total Weight Loss- Brett and Jacy, Sam, Shawn

3rd Place: 7.28% Total Weight Loss- Candace, Barb, Betsy


Side bet, The attendence contest!

1st Place: Brett B

2nd Place: Mishara

3rd Place: Two way tie, Michelle and Chris 

We are SUPER impressed with everybody's commitment to maintain healthy habits during the time of the year that most people typically put ON 10 pounds. You all ROCKED this!!


SATURDAY, JANUARY 4th


PARTNER WOD!!!!

TEAMS OF 2 WILL COMPLETE A 5MIN AMRAP AT EACH MOVEMENT - BOTH PARTNERS MAY WORK AT THE SAME TIME


Wall Ball #20/#14

T2B

Wall Walk

KB Swing #55/#35

OH Walking Lunge #45/#25


FRIDAY, JANUARY 3rd


SKILL:

Vertical Jump


STRENGTH:

Max Unbroken BW Deadlifts


MetCon:

6Min AMRAP

10 BB SDHP #115/#75

50 DU

* * * The Holiday Challenge * * *

Wraps up THIS week!

MEASUREMENTS NEED TO BE TAKEN FRIDAY OR SATURDAY!!!

Please check your email for details from Coach Rachel.


THURSDAY, JANUARY 2nd


20Min AMRAP

3 Power Snatch @ 80% 1RM

9 Bar Over Burpee

15 Hollow Rocks

21 Pull-Up