JANUARY WOD
Workout Of the Day

JANUARY SWIM WODs

Sat Jan 14th

Sat Jan 21st

2 - 4pm 

Golden Rec Center


TUESDAY, JANUARY 31st


This workout typically takes a bit longer than an hour to get through, so please plan accordingly:

5:15am Class -

  • Coach will be at the gym at 4:45am, for those that want to get in a bit early


Afternoon Classes:

  • We will operate like Open Gym. You will have from 4pm-7:30pm to get your lifts in.


* * * MHF TOTAL * **


Bench

1 - 1 - 1


Clean & Jerk

1 - 1 - 1


OHS

1 - 1 - 1



MONDAY, JANUARY 30th


Please welcome our newest MHFer!

 Ty is the most recent Elements Grad...

   WELCOME TO IT!!   


27Min AMRAP:

10 BB SDHP #95/#65

50 DU

5 Hang Power Snatch #125/#85

20 Sit-Ups



SATURDAY, JANUARY 28th


PICK YOUR POISON!

25Min AMRAP

Pick 3 skills/movements or lifts you would like to work on.

*Coach will design a rep scheme for you based on the movements you pick



FRIDAY, JANUARY 27th


STRENGTH #1:

Deads

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


STRENGTH #2:

Strict Pull-Ups

5 x 7


MetCon:

5 RFT:

1 Dead #275/#185

3 MU

5 Bar Over Burpee



THURSDAY, JANUARY 26th


30Min AMRAP: *

25 Wall Balls #20/#14

3 Hang Power Cleans (increase load EVERY rep)

500M Row

4 Wall Walks

30 Sit-Ups

*Score is rounds & load 



WEDNESDAY, JANUARY 25th


WARM-UP:

Bradford Press

3 x 10


STRENGTH #1:

OH Press

3 - 3 - 3 - 3 - 3


STRENGTH #2:

Push Jerk

3 - 3 - 3 - 3 - 3


MetCon:

Fot Time

10 Def HSPU (3")

12 Box Jumps 24/20

14 STOH #125/85

16 Box Jumps

18 KB Swings #70/#55



TUESDAY, JANUARY 24th


Our little Jr. Fitness firecrackers showing off their skills!

STRENGTH:

Front Squat

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


MetCon: *

7 RFT

2 Front Squats #165/#115

20 Stick Jumps

*Time Cap of 8Min

.... if you finish before the cap, do an AMRAP of Air Squats



MONDAY, JANUARY 23rd


AWESOME WORK MHF'ers, some Big PR's & milestones out of y'all last week!

Let's see more of that this week!

STRENGTH:

Bench 

2 - 2 - 2

(add 3-7lb Nov 22nd)

ACCESSORY:

Incline Bench

3 x 12


MetCon:

For Time

Push-Ups  12, 10, 8, 6, 4, 2

K2E   2, 4, 6, 8, 10, 12



SATURDAY, JANUARY 21st


3 RFT:

100 OHWL #45/#35

50 Wall Balls #20/#14

75 Sit-Ups


* * * SWIM CREW * * * 

2pm: Katy

2:50pm Joel (One-On-One w/ Katy)

3:10pm: Barb, Mike, Liz, Joel



FRIDAY, JANUARY 20th


STRENGTH:

Clean & Jerk

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


MetCon:

3 Rounds

Every 5Min Do:

100 DU 

In the remainder of the 5Min Complete an AMRAP of:

3 C & J #135/#95

6 T2B



THURSDAY, JANUARY 19th

BIRTHDAY POWERLIFTING WOD!


Dear Katy,

You girl, are hands down one of the most caring, kind-hearted and compassionate people on this earth, and we couldn't be happier that you are part of our family! We have enjoyed 2 years of having the privilege of coaching you, and watching you accomplish some INCREDIBLE things ... the Manitou Incline & the Ft. Collins Triathlon, just to name a few. And we couldn't be more proud of your success in taking charge and deciding to lead a healthier/more fit life. Over the past year, you have become more than just a member here, you stepped up and took over as our swim coach, and have become very special friend to many of us. We are grateful and blessed by your servants heart, unconditional love & support and genuine acceptance of everyone that walks in our doors!  We absolutely adore you & love your face! As requested, here is your birthday WOD, we programmed it just for YOU! 

~Love,

Your MHF'ers~


STRENGTH #1:

Bench

5 - 5 - 5 - 5 - 5

(add 1-3lb From Dec 28th)


STRENGTH #2:

Deads

5 - 5 - 5 - 5 - 5

(add 2-6lb From Dec 2nd)


MetCon:

1 RFT

11 Deads #225/#155

16 Ring Dips

11 Deads #225/#155


Burnout: 

Max Plank Hold



WEDNESDAY, JANUARY 18th


STRENGTH:

OHS

5 - 5 - 5 - 3 - 3


MetCon:

17Min AMRAP

8 Pull-Ups

12 Cal Row

40 OHS #45/#35

8 Pull-Ups

12 Box Jumps 24/20



TUESDAY, JANUARY 17th


SKILL:

Rope Climbs

5 x 2


STRENGTH:

Split Jerk

3 - 3 - 2 - 2 - 1 - 1 - 1


MetCon:

2Min AMRAP:  

Wall Walks


1Min Rest


3Min AMRAP:

50 Stick Jumps

30 Hollow Rocks



MONDAY, JANUARY 16th

Normal Class Schedule Today


STRENGTH:

1 Front Squat + 3 Back Squats = 1

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

(add 3-7lb From Nov 23rd)


MetCon:

5 RFT

3 Front Squats #155/#105

7 Burpees


Saturday Team Building FUN!


SATURDAY, JANUARY 14th


20Min AMRAP

4 Def HSPU (3")

8 KB Swings #70/#55

12 Box Jumps 24/20



FRIDAY, JANUARY 13th


SKILL:

Skin the Cat

5 x 2


SKILL #2:

Handstand Holds

Work for Max


STRENGTH #2:

BB Step-Up

3 - 3 - 3 - 3 - 3


CORE:

GHD Sit-Up

4 x 15


MetCon:

2 RFT

30 Air Squats

15 Burpees



THURSDAY, JANUARY 12th


STRENGTH #1:

Hang Power Snatch

2 - 2 - 2 - 2 - 2


STRENGTH #2:

Hang Power Clean

2 - 2 - 2 - 2 - 2


MetCon:

For Time

10 Hang Power Snatch *

12 K2E

15 Hang Power Clean **

12 K2E


* @ 70% final set of strength

** @ 65% final set of strength



WEDNESDAY, JANUARY 11th


STRENGTH #1:

Corn Cob Pull-p w/ 3 sec Neg

5 x 5


STRENGTH #2:

Chin-Ups

5 x 7


STRENGTH #3:

Incline KB Row

5 x 15


MetCon:

12Min AMRAP

5 MU

50 DU


TUESDAY, JANUARY 10th



FOR TIME:

30 OHWL

40 Front Rack Lunge

50 Back Rack Lunge

#95/#65

50 Hollow Rocks

30 Front Squat 

40 Back Squats

#115/#75

50 Hollow Rocks

70 Deadlifts

#135/#95

50 Hollow Rocks



MONDAY, JANARY 9th

Birthday WOD!


Dear Sexo,

Here we are celebrating another birthday & an incredible year with you! You sir, are a BLAST to have part of the family, an incredible blessing to us, and MHF would not be the same without you! You are one of the most selfless people we know, you are always willing to go out of your way for the people you love, and we are honored and blessed to be part of your tribe!  We have enjoyed 9 years of AWESOME with you, and we are looking forward to more of it this year! Thank you for the many side-splitting laughs, your friendship, loyalty, love and support! Since you have had to take a detour in your training from the full CrossFit program, Coach programmed this workout special, just for you! We love your face, and hope you love your birthday WOD!

~Love,

Your MHF'ers~


STRENGTH:

Bench

4 x Max Rep @ 60% 1RM


ACCESSORY:

Reverse Grip Bench

4 x 12


MetCon:

7Min AMRAP

7 Push-Ups

7 Push Press #95/#65



SATURDAY, JANUARY 7th


25Min AMRAP

500M Row 

10 Ring Dips

20 Wall Balls

30 Sit-Ups



FRIDAY, JANUARY 6th

Holiday Challenge Ends Tomorrow!

Get Coach your final weigh-ins!


It's First Friday!

...However, those that are on the Sugar Detox, will have to wait till next month. Those that aren't, please have a taco for Coach!


HOLIDAY CHALLENGE POST TEST!

Let's CRUSH our numbers from Nov 14th!


STRENGTH #1:

Push Press 

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


STRENGTH #2:

Back Rack Lunge

5 - 5 - 5 - 5 - 5


MetCon:

2Min Max Rep DU


2Min Rest


3Min AMRAP: 

6 Front Rack Lunges

2 STOH

 #95/#65



THURSDAY, JANUARY 5th

* * Due to the weather & driving conditions, todays afternoon classes will be open gym based. Feel free to come in anytime between 4pm-7:30pm and get the WOD done. Please drive safely, and bring DRY shoes to train in! * * 



SUGAR DETOX'ers:

This recipe is detox approved ... and YUMMY!

Breakfast Sweet Potato Hash


STRENGTH #1:

Strict Pull-Ups

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

STRENGTH #2:

Banded Lat Pull-Over

4 x 15

STRENGTH #3:

BTN Lat Pull

5 x 12


STRENGTH #4:

KB Bent Over Row

7 x 7


MetCon:

1Min AMRAP Pull-Ups

2Min AMRAP Box Jumps 24/20

30Sec AMRAP Pull-Ups

1Min AMRAP Box Jumps 24/20


WEDNESDAY, JANUARY 4th


STRENGTH:

Back Squats

6 x Max Rep @ 70%1RM


MetCon:

5 RFT

12 Back Squats #115/#75

12 K2E



TUESDAY, JANUARY 3rd


SUGAR DETOX STARTS TODAY - AND IT'S THE FINAL WEEK OF THE HOLIDAY CHALLENGE!

SKILL #1:

Muscle-Ups


SKILL #2:

Handstands


MetCon:

20Min AMRAP

5 Thrusters #125/#85

30 Stick Jumps

8 KB Swings #70#55

12 Push-Ups



MONDAY, JANUARY 2nd 2017

New Year & a Birthday WOD!


Dear Mom,

You Momma Bear, have a heart of gold and have taken everyone under your wing as your own! You bring warmth, compassion and love to everyone you meet, and we are incredily blessed to have you in our lives. You have given us the privilege of coaching you over the last 6 years, and we are continually inspired by you everyday. You make us laugh, smile and keep our bellies full with all of your homemade goodies, granola, chili & wassle, just to name a few. We are so proud of the progress you have made over the last 6 years, and we are excited to see what this year will bring! As requested, here is your "strength ONLY" birthday WOD, we hope you love it! We Love Your Face!

~Love,

Your MHF'ers~


STRENGTH #1:

Deads

7 -7 - 7 - 7 - 7 - 7 - 7


STRENGTH #2:

Power Cleans

3 - 3 - 3 - 3 - 3


STRENGTH #3:

STOH

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