CROSSFIT MHF
JUNE WOD

JUNE ... ALREADY! SUMMER IS HERE!!


SATURDAY, JUNE 29th

You know that friend of yours who's been asking about CrossFit?

Yep, THAT friend.


9AM METCON . . . TEAM WOD! 

We will be splitting up into teams for this one! It's gonna be AWESOME!

This is a GREAT opportunity to share the "FUN"!
 

* * * SWIM WOD * * *

  Spacial Awareness at the Pool....

WetMet 

Act 1

5 rounds:

  • 20 Second Wall Kicks
  • 50M Pull

Act 2

5 Rounds:

  • 30 second Tread
  • 10 Dips  

Act 3

  • 50M Breast
  • 3 Inversions
  • 50M Free
  • 2 Inversions
  • 50M Back
  • 1 Inversion

4:00pm - Davin, Lesley, Lil Jess

4:40pm - Jacy, Wendy, Barb

5:20pm - Berger, Brett, Rikki, Mike

6:00pm - Sissy, Rachel, ColeMeister

If you RSVP'd and your name isn't here, let us know. 


FRIDAY, JUNE 28th

BIRTHDAY WOD!


KATE

the

GREAT!

Our Kate,

While most people are on the couch watching TV during the 630-730pm timeslot, you have been Running, Rowing, Stairclimbing, Handstanding, Deadlifting, Squatting, Pressing, Cleaning, Jerking and Snatching. Your effort is spot on!

You always fight, especially through any any tough obstacles, to stay in pursuit of World Class Fitness. From day 1, watching your confidence and ability continually gain steam has been inspiring!

We hope you have a HAPPY, HAPPY, HAPPY birthday and we hope you enjoy your birthday WOD! We made this one.... JUST FOR YOU!

Love,

Your MHFers 

SKILL:

TGU

STRENGTH:

Push Press 3-3-3-3-3

MetCon:

6min AMRAP

1 Snatch #115/75

9 Push-Ups

7 CTB Pull-Ups

5 T2B


* * * SWIM WOD, THIS SATURDAY! * * *

Make sure you get your name on the board, RSVP by 330pm FRIDAY.


THURSDAY, JUNE 27th

Lets's CLEAN!


STRENGTH: 

Power Cleans 5x5

MetCon:

4RFT

3 Cleans #165/#115

6 HSPU

25 Hollow Rocks


"Summer Challenge"

 Retest is MONDAY! Keep utilizing Saturday's Open Gym to ... BE BETTER! We are excited to see the final scores!!


WEDNESDAY, JUNE 26th

Moving some heavy stufff...DEAD LIFT DAY! 


STRENGTH:

Deads 3x15 @ 60% 1RM



MetCon:

1st Round

Run 200M

18 BB SDHP #95/65

15 Thruster #95/65    

2nd Round 

Run 200M

15 BB SDHP #95/65

12 Thrusters #95/#65

3 Round

Run 200M

12 BB SDHP #95/65

15 thruster #95/65 


TUESDAY, JUNE 25th

SPLIT. SNATCH.


SKILL:

Fitness Challenge Skill

STRENGTH:

Split Snatch 7-5-5-3-3-2-2

MetCon

For Time, Complete*:

1,000m Row

50 Burpees

40 Sandbag Get-Ups

30 Ring Dips


*Can be broken up into what ever order or rep scheme you need in order to get through it.


MONDAY, JUNE 24th

FUNDAY MONDAY!


1RFT

30 Overhead Walking Lunges #115/#75 

60 DUs

40 Front Rack Lunges #115/#75

60 DUs

50 Back Rack Lunges #115/#75 

60 DUs

60 Body Weight Lunges

60 DUs

A big congrats to Coach Mack for his podium finish at CFS Rocky Mountain Master's Throwdown!


SATURDAY, JUNE 21st

1ST SUMMER SATURDAY METCON, COME GIT YOU SOME!


1 ROUND, FOR TIME:

50 KB SDHP #70/#45

   800 M Run

   40 T2B

40 KB SDHP #70/#45

   400 M Run

   30 T2B

30 KB SDHP #70/#45

   200 M Run

   20 T2B




* * * NO OPEN GYM! * * *

As soon as the 9am MetCon wraps up, a crew is headed down to CrossFit Stapleton to cheer on Coach Mack! His first heat time is 8:58am, but plan on coming down to cheer on all the Masters Athletes through the Snatch Ladder and WOD #3!

Let's show some MHFer Love!!

The competition should wrap up around 5pm. 

 (Coach Mack will be channeling his inner Lucas Parker)


FRIDAY, JUNE 21st

THE MISHARA BIRTHDAY WOD!!


MACHETE!

A HIGH-TORQUE, AEROBIC ENGINE - MHF'S GLADIATOR FEMALE DEADLIFT CHAMPION!!

Some additional tid-bits about our Mishara:

* Favorite color: Purple

* A proud CSU RAM.....and will sing the fight song on command!

* "Nice, with a dash of spice"

* Knows MHF as her "Stress relief & therapy"

* Token phrase....."I'm gonna make this WOD my B***H!"

Dearest Mishara,

We have had a BLAST! We hope we have brought you even HALF as many smiles as you have brought us. From our hearts to you, HAPPY BIRTHDAY, WE HOPE YOU ENJOY YOUR BIRTHDAY WOD!!

Love,

Your MHFers

(now go make this WOD your B****!!)


STRENGTH:

Good Mornings 4x8....HAPPY 32nd!


MetCon:

6 RFT

6 Power Cleans #155/110

6 Cart Wheels

21 Sit-Up


CASH-OUT:

DUCK DUCK GOOSE!


THURSDAY, JUNE 20th

SHRUG HARD, IT'S SNATCH DAY.


SKILL:

Heaving Snatch Balance

5-5-3-3-2

STRENGTH:

Hang Squat Snatch

4x3 @ 80% 1RM

MetCon:

3 RFT

10 OHS #115/#75

300M Row

24FT Handstand Walk

20 Stick Jumps

Expecting Mother, Sarah, still gets down with efficient rowing. ATTA BABY!

WEDNESDAY, JUNE 19th

BENCH DAY!!


STRENGTH:

Bench 5x15 @ 70% 1RM


Met-Con:

5Min AMRAP

15 Push-Up

10 KB Swing #70/#55


TUESDAY, JUNE 18th

DUs on the TUES...


STRENGTH:

Thrusters 

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

MetCon: 8min AMRAP

4 MU* 

40 DU

 

*Sub 8 Pull-Ups & 8 Ring Dips


MONDAY, JUNE 17th

BIRTHDAY WOD!!!


She knows the time to have fun.

And she knows the time to really have fun.

Colorful mid-WOD commentary.


In the mix, racing UP at the Fight for Air stair climb 


and getting down'n'dirty at Kiss Me Dirty.

Michelle,  

We have a BLAST with you, EVERY day! You have been with us since the beginning and We look forward to many more good times! Including this, YOUR BIRTHDAY WOD!!

Love,

Your MHFers

STRENGTH

Split Jerk

5x3@75%1RM

MetCon:

15 Minute AMRAP

4 Dedlifts #225/#155

4 Wall Walks

15 Russian Twists #25/#15


SATURDAY, JUNE 15th

Summer Saturday!


9am MetCon

25 Minute AMRAP

40 Air Squats

20 Burpees

15 Calorie Row

25 Hollow Rocks 

   * * * SATURDAY - BONUS WOD!! Noon'ish * * *   

    read below....   

"Just the big stuff" - FOR TIME!!!

Help the Jeromy and Mishara complete the move into their new home. Stick around after the 9am WOD&Open Gym, or Just show up by 11:45am. The WOD is located near MHF.  


FRIDAY, JUNE 14th

It's a Friday date with....


"NICOLE"

20 Min AMRAP:

400M Run

Max Rep Pull-Ups

This workout is scored by the total number of Pull Ups completed in the 20 minutes, NOT by the number of rounds completed. Each round is max effort on pull ups...so, you will crank out AS MANY pull ups as you can until you come off the bar. Then you start the next round by heading out for a run.

* * * SATURDAY - BONUS WOD!! * * *

Help the Hills!! Move BIG STUFF for time!

The "WOD" should start CLOSEr TO NOON, THIS SATURDAY!! Please contact a Coach or one of the Hills for more details.


THURSDAY, JUNE 13th

Friday's eve!


STRENGTH:

OHS 3x10 @ 70% 1RM


MetCon: 1 RFT

20 Power Snatches #95/#65

50 Sit-Ups

20 Thursters #95/#65

* * * SATURDAY - BONUS WOD!! * * *

Help the Hills!! Move BIG STUFF for time!

Two of our own have "just the big stuff" left to move into their new home. The "WOD" should start around noon, THIS SATURDAY!! Please contact a Coach or one of the Hills for more details and to volunteer.

(HAPPY 3RD!!)


WEDNESDAY, JUNE 12th

Keep it hydrated.


SKILL!

10 min to work on your Fitness Challenge Skill...if it is Pull-Ups, you need to practice them STRICT today. 

MetCon:

3 RFT

20 Box Jumps 24/20

15 Deadlifts @ Body Weight

10 HSPU


  • 75 participants $75 ($49 for early registration ends on Friday)
  • Event is for NEW CrossFitters with less than 1 year experience in CrossFit.
  •  All day event- 3 workouts
  • No heavy weights or advanced gymnastic movements.
  • July 20th in Louisville, Colorado
  • FUN FUN FUN

TUESDAY, JUNE 11th

One leg. Both legs. SQUAT TIME.


Awesomeness. Coach Jon breaks down the PISTOL.

STRENGTH:

Back Squat: 7-7-7-7-7


MetCon:

7 Min AMRAP

6 Pistols (3 on each leg)

12 K2E


MONDAY, JUNE 10th

Clean. AND Jerk.



STREGNTH:

Clean & Jerk

2 - 2 - 2 - 2 - 2

MET-CON:

5 RFT

3 Clean & Jerk #135/#95

30 DUs

Thanks to all who attended the MHFers Sharpen Your Saw Nutrition 101 workshop! There was a lot of good info covered and awesome questions being asked. Let's continue making better decisions and continue the conversation.


SATURDAY, JUNE 8th

BIG SATURDAY!


* * * 9am METCON IS ON!!! * * *

FOR TIME:*

 100 Box Jumps 24/20

100 Pull-Ups

75 Wall Balls #20/14

100 KB Swings #55/35

 Movements can be done in any order and any rep count .... just get through it!


* * * OPEN GYM 10-11AM * * *

Practice something you are NOT awesome at, then do something you ARE awesome at!!

 

ALSO....If you missed Monday's "Summer Challenge" fitness test, come in during open gym and get it on!!

 (See the Monday 6/3/2013 WOD for details)


**"MHF'ers' Sharpen Your Saw"**

* * * Nutrition 101!! * * *

SATURDAY, June 8th, 2013@11am

NOTE, this is NOT a "DIET" class.

Visit Upcoming Events for more info!


 * * * Swim WOD! * * *

For Time:*

  • 100M Free
  • 50M Free
  • 25M Free

* Full Recovery between sprints
(Compare to 11/25/2012)

The WET MET!(con)

8 Minute AMRAP

7 MUs

50M GOAT

400pm

Davin

Lesley

Wendy

  

 

 

440pm

Jessica

Tanner

Amber

If you RSVPd and don't see your name, please let a Coach know.

 520pm

Sissy

Rachel

Weezy

Colemeister


FRRRRRRIDAY, JUNE 7th

YEA! THE WEEKEND IS ON TAP!


STRENGTH:

Good Mornings or Stiff Leg Deads - 4x15


MET-CON:

5 RFT

10 Deads @ 70% 1RM

10 HSPU

10 T2B

SATURDAY SCHEDULE

  • 9am WOD: The MetCon is...ON!
  • 10am-11am: Open Gym ("SUMMER CHALLENGE" Measurements and test make-up will be done if you missed Monday! PLEASE RSVP to Coach Patton by 3:30pm!)
  • 11am-Noon: Nutrition 101! Open to the friends, family and MHFers!
  • 4pm-6pm: Swim WOD!! It's a BENCHMARK! Don't miss it! RSVPs needed by 3:30pm!

More Information!


THURSDAY, JUNE 6th


STRENGTH:

Hang Squat Cleans

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


MET-CON:

8 Minute AMRAP

15 BB Row #95/65

5 Hang Squat Clean

10 Front Rack BB Lunge

Visit Upcoming Events for updates on our Upcoming Events!!


WEDNESDAY, JUNE 5th

Jumpday on Humpday!


SKILL:

GHD Sit Ups 4x12

STRENGTH:

Decline Push Ups 3x10

Incline Push Ups 3x10

Deficit Push Ups 3x10

MET-CON:

8 Minute AMRAP

10 SDHP #115/#75

30 Stick Jumps

SATURDAY SCHEDULE

  • 9am WOD: The MetCon is...ON!
  • 10am-11am: Open Gym
  • 11am-Noon: Nutrition 101!
  • 4pm-6pm: Swim WOD!! It's a BENCHMARK! Don't miss it! RSVPs needed by this Friday at 3:30pm.  

 

More Information!


TUESDAY, JUNE 4th

TWO FOR TUESDAY! STRENGTH AND MET-CON!


STRENGTH

Front Squat

3 -3 - 3 - 3 - 3

MET-CON: 3 RFT
10 Front Squats #95/#65

400M Run

15 Push Press #95/#65

"MHF'ers' Sharpen Your Saw"

* * * Nutrition 101!! * * *

SATURDAY, June 8th, 2013@11am

NOTE, this is NOT a "DIET" class.

Visit Upcoming Events for more info!


****SUMMER CHALLENGE****

...IS ON!!

• This will be a good opportunity for everyone to start dialing things in and see some great results for the summer!!

• The more you put into this, the better your results will be, so let's all continue making better decisions!

 

****SWIM WODS****

We are now running 4:oo-6:oopm on the following Saturdays:

  • June 8th
  • June 29th

**For space/equipment planning, RSVPs are required by 3:30pm the Friday before each Swim WOD

 

Check out our UPCOMING EVENTS page for more info on these events!


MONDAY, JUNE 3rd

Welcome the Newest MHFer!! Courtesy of Katie and Matt in celebration of their 1 year anniversary with MHF!!
He needs a nickname.


"Summer Challenge" Fitness Test! 

SKILL:

5 Minute AMRAP* of your least favorite/least proficient:

  • Pull Ups
  • DUs
  • Ring Dips
  • MUs

*If you use a scaled version of any of these for a Met-Con, the movement needs to be scaled one harder for this AMRAP. For example, if you use a 2inch band for Pull-Ups, you need to use a slimmer band.

SPEED:

For Time

1200 Meter Row

STRENGTH:

10 Minutes to find your 1RM, Snatch.*

*Yes, the real kind of Snatch, Full Squat Snatch.

CONDITIONING:

5 Minute AMRAP

12 OHS #95/#65

12 Push Ups


SATURDAY, JUNE 1st

COME ONE, COME ALL! 9AM WOD IS ON!!!


MET-CON: 5 RFT

20 KB SDHP #70/#55

30 Hollow Rock

60 DU