JULY WOD 
(Workout Of the Day)


SATURDAY, AUGUST 2nd

9am MetCon is ON! And it's a PARTNER WOD!!


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



THURSDAY, JULY 31st


25Min AMRAP

400M Run

20 Front Rack Lunges @ 55% BW

20 Pull-Ups


WEDNESDAY, JULY 30th


STRENGTH:

OHS

2-2-2-2-2-2-2*

*Add #2 to #5 from March 12th

MetCon:

1 RFT**

30 OHS

20 Wall Balls #20/14

10 Snatches 

 ** Bar is loaded with 60% of YOUR bodyweight...NOT Rachel's.


TUESDAY, JULY 29th


STRENGTH:

2 Deadlifts + 1 Clean (power or squat) = 1

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

*Hands CAN NOT come off the bar during each set

MetCon:

3 RFT **

8 Cleans

15 Deadlifts

25 Hollow Rocks

**Load on bar is 70% of your 1RM Clean.


All of today's cleans can be either power cleans OR squat cleans.

"RISE! I COMMAND YOU!"

(NO JEDI MIND TRICKS ALLOWED TODAY THOUGH)


MONDAY, JULY 28th


STRENGTH:

Push Press

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

MetCon:

4Min AMRAP**

Max Rep Push Press @55% 1RM

**every time the bar is dropped, do 10 air squats

EVERGREEN 5k THIS SUNDAY!!

There is still time to sign up, if you would like to do it.

CLICK HERE FOR MORE MORE INFO!


SATURDAY, JULY 26th

9AM MetCon is ON!!


20 Minute AMRAP

5 Wall Walk

20 Box Jump 24/20

15 Push-Up

25 Sit-Up


FRIDAY, JULY 25th


STRENGTH:

Back Squat*

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

*add 4-10lb from May 1st


MetCon:

3Min Max Rep Back Squat @ 70% BW

2 Min Max Rep Air Squat


THURSDAY, JULY 24th 


Strength:

Push Jerk**

3-3-3-3-3

**add 3-7lb from March 31st


MetCon:

25-20-15

HSPU

Hollow to Tuck



WEDNESDAY, JULY 23rd


25Min AMRAP

10 Deads @ BW

400M Run

15 KB Swing #55/#35

Even Nelly knows...

...it's getting hot.

It's that time of year, upper 90s. Make sure you get and stay hydrated!!!


TUESDAY, JULY 22nd


SKILL:

NFT:

50 GHD Sit-Ups

STRENGTH #1

Strict Pull-Up

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

STRENGTH #2

Strict Ring Dip

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

MetCon:

4min AMRAP**

12 Pull-Ups

Max Unbroken DU

**score is # of DU



MONDAY, JULY 21


STRENGTH:

1 Clean + 2 FS + 1 STOH = 1

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

**add 2-5lb from May 19th


MetCon:*

15 STOH

20 FS

25 Power Clean

At the top of each minute, do 5 burpees

*weight on the bar = 55% of your heaviest STOH lift 


And then there were three!!

(Above) Matt and Katie during their last workout prior to welcoming a very healthy and beaituful Miss Quinn Avery (below). 

Congratulations!!


SATURDAY, JULY 19th


25Min AMRAP

20 Pull-Ups

15 KB SDHP #70/#55

75 DU

20 Wall Ball #20/#14

 * * * WET-MET IS ON!! * * *

  @ SPLASH  

  • 3:00pm - Party Boy Davin, SMack
  • 3:40pm - The Wendova, Barbie, HotSauce Machettttte, Jacy S, Susie
  • 4:20pm - A-A, Brett S

GENTLEMEN: BACHELOR PARTY TONIGHT!!

Join Davin and the boys for a well-behaved bachelor party this evening. Lazer Tag, then LoDo's on 104th.

Chat with Davin or Dan for more info.


FRIDAY, JULY 18


STRENGTH:

Snatch**

2-2-2-2-2

**Add 2-5lb from May 7th lifts


MetCon:

40, 30, 20, 10

OHWL @ 55% BW

Sit-Ups



THURSDAY, JULY 17th


STRENGTH:

Hang Squat Clean

3-3-3-2-2*


MetCon:

7 RFT

3 Hang Squat Cleans*

7 Burpees


*In the MetCon, the H.S.C.s are performed @ 65% of the weight used for your final set of 2 repetitions in today's STRENGTH


Please welcome our newest MHFer!

 Ian is most recent Elements Grad...

   WELCOME TO IT!!   


WEDNESDAY, JULY 16th

STRENGTH 1

O H Press*

5 - 5 - 5

*Add #2-5 from April 7th

STRENGTH 2

B T N J

2 - 2 - 2 - 2 - 2

MetCon:

8 Minute ARMAP

10 HSPU

15 KB Swings

12 K2E


TUESDAY, JULY 15th

ANOTHER BIRTHDAY WOD...COACH STYLE!

And a date with a NASTY GIRL!!


Jerome, Jeromy, HILLDAWG, Coach, Prof Hill!

To say the time you spent as an MHFer has flown would be an understatement! We thoroughly enjoyed having you as one of our athletes, and we are even more stoked that you joined the MHF Coaching Staff! We are all better athletes, coaches and people for it.

Thank you for all you do in helping the MHFers continue to succeed and helping MHF be the place that we all call our home to get our adult recess on at.

Jeromy, we hope your birthday is one of awesomeness, and we we know your birthday WOD is. We hope you enjoy your Birthday Benchmark Beat-Down!

Love, 

Your MHFers

JEROMY's B-DAY BENCHMARK BEAT-DOWN!!!


STRENGTH: 

The "Jerome Squat Complex"

5 Front Squat + 8 Back Squat + 3 OHS = 1 

1-1-1-1-1


MetCon:

"Nancy"

5 RFT

400M Run

15 OHS 95/65


MONDAY, JULY 14th

Foryst is 21!!! BIRTHDAY WOD!


Then....

And NOW!!!

Our Dear Foryst, 

The year and half spent honing your CrossFit skills at MHF has flown!!  (last year's birthday WOD). It has been a huge pleasure being a part of your transition into adulthood. 21, That's right!!! The qualities and strengths you exhibit will serve you well throughout your life. 

We hope you enjoy your birthday as much as you are going to enjoy this birthday WOD. We picked this workout SPECIALLY for you and we know you are going to LOVE IT!

Hero WOD, McGhee!

Love,

Your MHFers


Hero WOD, McGhee!

30 Minutes of AWESOME!!

AMRAP style:

  • 5 Dealifts #275/#185
  • 13 Push-ups
  • 9 Box jumps 24/20

SATURDAY, JULY 12th

9am MetCon, Let's Do This!


2 RFT

800M Run

75 OH Walking Lunges #45/#25

800M Run

60 Sit-Ups

* * * WET MET * * * 

3:00PM: DAVIN, LESLEY

3:40PM: RACQUEL, RACHEL, WENDY

4:20PM: FORYST, COLE, MIKE

*AT THE OUTDOOR LOCATION, Please bring $3.75 for entry.


FRIDAY, JULY 11th


SKILL:

Hand Stand Walks


STRENGTH:

Front Squats*

5-5-5-5-5

*Add #3-7 from April 21st


MetCon:

10-1 Front Squat @ 70% BW

1-10 HSPU


40 weeks....and two days, Matt and Katie are ready!!

And our CrossFittin' Katie is still getting her workout in!


THURSDAY, JULY 10th

Lots coming'atcha today!


SKILL #1

Hollow Rocks

Max Unbroken 

SKILL #2

"L" Sit

Accumulate 2Min


STRENGTH: 

Strict Ring Dips

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

MetCon:

8Min AMRAP

12 Push-Ups

12 KB Swings #70/#55

12 Wall Ball #20/#14


WEDNESDAY, JULY 9th


STRENGTH:

BARBELL COMPLEX O' FUN!

5 Deads + 3 Cleans (Power or Squat) + 1 STOH = 1 set**

1-1-1-1-1

**add #1-3 from May 9th lifts


MetCon:

1 RFT

25 Deads

100 DU

15 Power Cleans

75 DU

10 STOH

50 DU

 - - - lifts are 65% of heaviest STOH lift - - -


TUESDAY, JULY 8th

Anyone still suffering from "Fran Lung"..?!


STRENGTH:

Hang Squat Snatch**

5-5-3-3-2

**add 4-10lbs from Jan 7th


MetCon:

Get As Far As Possible in 7Min

 Reps of 3. 6. 9. 12. 15 ...

Power Snatch @ 60% 1RM

Bar Over Burpee

T2B


MONDAY, JULY 7th

Birthday Wod. Nasty Girl. Monday Rocks!


Dear Dan-O,

More good times & another great year! We hope you have a great birthday and we hope you enjoy your annual date with Fran!

Round 3. 

Love, 

Your MHFers

STRENGTH:

Bench

5 - 5 - 3 - 3 - 2

MetCon

"FRAN"

21 - 15 - 9

Thrusters #95/#65

Pull Ups

Dan, make Fran your B.


SATURDAY, JULY 5th

No Classes


FRIDAY, JULY 4th 

F,F,F on the F!*

Friends, Family Free on the Fourth!

July 4th Special Holiday Schedule: 2 Classes:

8:30am

10:00 am


"RANKEL"

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

"Rankel"*

20 Minute AMRAP

6 Deadlifts #225/#155

7 Burpee pull-ups

10 Kettlebell swings 2 Pood (#70/#55)

200 Meter Run


*As with all of our workouts, this one can be scaled, so all are welcome!!


THURSDAY, JULY 3rd


STRENGTH:

C & J **

3-3-3-3-3

**Add #2-5 from May 5th lifts


MetCon:

10min AMRAP

4 C & J @ 75%

10 Box Jumps 30/24


WEDNESDAY, JULY 2nd


STRENGTH: 

OHS**

5-5-5-5-5

**Add 2-5lbs from April 2nd



MetCon:

1RFT

12 Power Snatch @70%

100 DU

60 Hollow Rocks



TUESDAY, JULY 1st

Already?! Already!


STRENGTH #1

Push Press

3-3-3-3-3

STRENGTH #2

Bent Over Row

5-5-5-5-5

MetCon:

3RFT

12 Push Press @ 65% 1RM

12 Calorie Row