CROSSFIT MHF
MARCH WOD


In like a lion, out like a lamb?


SATURDAY, MARCH 30th

FINAL FOUR!

(Not really, but it's the FINAL MARCH WOD of 2013!)


9am WOD!

Friends and family welcome!

CHIPPER TIME!


We are talking about 1 Round For Time of...

200M Run 

  • 50 Air Squats
  • 40 Sit Ups
  • 30 Wall Balls

200 M Run

  • 40 Air Squats
  • 30 Sit Ups
  • 20 Wall Balls

200 M Run

  • 30 Air Squats
  • 20 Sit Ups
  • 10 Wall Balls


 

Swim WOD!!

 

SKILL 

Fist Pulls

Rhythmic Breathing

WOD

3RFT

100 M Free

10 MUs

50 M Crawl

5 MUs

HOT TUB 


Three Session

430pm-500pm Davin, Jeromy, Coach Mack

500pm-530pm Joe, Lesley, Rikki, Barb

530pm-600pm Renee, Lacey, Rachel, Sarah, Jess

 

*We are looking forward to another one of THOSE Swim WODS!!

If you RSVP'd, but you don't see your name, please chat with a Coach.


FRIDAY, MARCH 29th

EXCELLENT!! HEEEUGE PR'S ON THE SPLIT JERKS!

AND TODAY?! BIRTHDAY WOD!!


He turned 24 on the 24th. IT'S A GOLDEN BIRTHDAY!!

After a few months off of CrossFittin', Tanner got back up to speed in NO time!

Crushing dry land WODs and killing Swim Wods along the way! (AND he became efficient in rhythmic breathing at his FIRST Swim WOD!)

Tanner,  

We are stoked to have you as part of the MHF family. You make one helluva MHF'er! We hope you LOVE your birthday WOD! Here we go!

  WOD: 1RFT  

  24 DU  

  24 Thrusters #95 / #65   

  24 Pull Ups 

  24 SDHP #95 / #65 

  24 Calorie Row 

  24 Bar Facing Burpee 

  24 Box Jumps 

  24 DU 

 


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****SWIM WOD*****

******************

RSVP for the FINAL March SWIM WOD! RSVP by 3:30pm FRIDAY! Get your name on the WHITE BOARD!

Saturday, March 30th, 4:30-6:00pm

Technique

WOD

Slide (And we aren't talking the electric slide. Well, maybe...)

Hot Tub


THURSDAY, MARCH 28th

SPLIT, JERK!


STRENGTH

Split Jerk

5 - 5 - 3 - 3 - 2 - 2 - 1 - 1

WOD

8 Minute AMRAP

10 Push Press #95 / #65

20 Hollow Rocks! (That ROCKS!)

Please welcome the most recent Elements Grads and Newest Bad MHF'ers, Belle and Chris!


WEDNESDAY, MARCH 27th

MIDWEEK LOADED MET-CON!


WOD

20 Minute AMRAP

10 Body Weight Deadlifts

15 Push Ups


TUESDAY, MARCH 26th

SPRING CLEANING!


 Even though we are only working our CLEANS today, this video is an   AWESOME resource.  

STRENGTH

Cleans

2 - 2 - 2 - 2 - 2

WOD

5RFT

6 Hang Squat Cleans #105 / #75

12 K2E

18 Ft Handstand walk

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****SWIM WOD*****

******************

RSVP for the FINAL March SWIM WOD! RSVP by 3:30pm FRIDAY! Get your name on the WHITE BOARD!

Saturday, March 30th, 4:30-6:00pm


MONDAY, MARCH 25th

IT IS A BIRTHDAY WOD!


In a recent time, in a land called WHEAT RIDGE, Davin was purposely led to the Kool Aid.

He ran, he rowed, he swam. He cleaned. He Jerked. He dead lifted, he bench pressed. He got STRONG. He got EFFICIENT. He got FAST.

(This collage was compiled just a little over three months into Davin's Journey. And he continues to get and BE BETTER!)

D,

It has been a BLAST being alongside for your journey. We enjoy celebrating your wins and cheering you on every step of the way. We wish you continued success, continued happiness and continued CrossFit! And we wish you a HAPPY, HAPPY birthday!

MHF'ers

P.S. Here's your birthday beat down~

STRENGTH

Back Squat

10 @ 90% 1RM

20 @ 75% 1RM

30 @ 50% 1RM

WOD

BUY IN 

TABATA 

Sand Bag Rows #45/#30

5 MINUTE AMRAP

1 Wall Walk

2 SandBag Get Ups #45/#30

CASH OUT

KB OH Squats

#35/#25


SATURDAY, MARCH 23rd

METCON  MADNESS! GIT SOME!


PLEASE BRING AN EXTRA PAIR OF SHOES TO KEEP THE FLOORS DRY, SAFE AND CLEAN!

1 RFT:

20 Pull Ups

40 Goblet Squats #45 / #35

60 Push Ups

80 GTOH #45 / #25

100 Stick Jumps

80 GTOH #45 / #25

60 Push Ups

40 Goblet Squats #45 / #35

20 Pull Ups

 

Saturday Schedule

  • 9am-10am: METCON! COME OUT, GIT SOME!
  • 10:30am-Noon: Open Gym - Mobility. Strength. Skill work. Practice what you are good at. Practice what you stink at. Or just roll around on balls, PVC and other pain toys - HANDLE THAT BUSINESS!!
  • 11am: Gladiator competitors - get your reps in.
  • 430pm-600pm: Swim WOD! (see WOD below!)

Swim WOD

For time: 450 yards.

Crawl it. Butterfly it. Breast stroke it. Side stroke it. Back stroke it. Doggie paddle it.

Just get it done. Fast.

430pm Crew: Davin, Wendy, Lesley, Joe

515pm Crew: Rachel, Lacey, Sarah, Jess

*if you RSVP'd and you DO NOT see your name, chat with Mack.


FRIDAY, MARCH 22nd

YES INDEEEED!!


SKILL

"L" Sits

STRENGTH

OH Press

3 - 3 - 3 - 3 - 2 - 2 - 2

WOD

7 Minute AMRAP

10 Push Press #95 / #65

10 Box Jump 24/20


Gladiator Team Challenge TICKETS!

(pre-order discount)

Spectator Ticket orders are due FRIDAY to Coach Patton, cash only please. $5bucks per ticket, per day.

 

****

SWIM WOD RSVP'S DUE FRIDAY BY 3:30PM

Coach Mack has another BA Swim WOD planned. Git you some in da pool!


THURSDAY, MARCH 21st

POWER DAY!! MUSCLE UPS AND ZERCHERS! AAWWW YEEEEA!!


SKILL

Muscle ups

 

STRENGTH

Zercher Squat

5 - 5 - 5 - 5 - 5

WOD

5 RFT

4 Clean #155 / #110

8 HSpU

12 Sit Ups

Foryst's First BAR MUSCLE UP!!

*******

*** INFO!! ***

  1. The monthly newsletter went out!! Check your emails for the goods! If you haven't signed up, and you want to be kept in-the-loop, please sign up! It's over yonder in the right hand column, a little higher up on this page.
  2. NO FRIDAY 6:30 CLASS! If you want to get your sweat on Friday evening, please come to the 4:30pm or 5:30pm class.

 

Saturday Schedule

  • 9am-10am: METCON! COME OUT, GIT SOME!
  • 10:30am-Noon: Open Gym - Mobility. Strength. Skill work. Practice what you are good at. Practice what you stink at. Or just roll around on balls, PVC and other pain toys - HANDLE THAT BUSINESS!!
  • 11am: Gladiator competitors - get your reps in.
  • 430pm-600pm: Swim WOD! Pleae RSVP BY 3:30pm FRIDAY! 

WEDNESDAY, MARCH 20th

HUMPDAY!

Check out our newest page!! UPCOMING EVENTS


STRENGTH

TGU

Max lift on each arm

WOD

12min AMRAP
8 BB OHWL 115/75
8 Bar over Burpee
8 T2B
8 BB Bent Over Row 115/75

**ANNOUNCEMENTS**

****T-SHIRT order is going out!****

Dough, cash, shillings, frogskins, duckets, greenbacks, scrilla, loot is DUE TOMORROW!!

 

Gladiator Team Challenge TICKETS!

(pre-order discount)

Spectator Ticket orders  are due THIS FRIDAY to Coach Patton, cash only please. $5bucks per ticket, per day.


* * * MARCH NEWSLETTER IS PENDING!***

SIGN UP TO GET THE DIRT!! (It's just over there to the right --->)


TUESDAY, MARCH 19th

SNATCH-TASTIC!


SKILLIN' IT

Long Jump

STRENGTHEN IT

Snatch 3 - 3 - 3 - 2 - 2 



WOD IT

BB SDHP #95 / #65;        12, 10, 8, 6,  4,   2
OHS        #95 / #65;          2,  4, 6, 8, 10, 12


MONDAY, MARCH 18th

More MHF'er March Madness, Monday!


TABATAS

CalorieRow

Crab Walks

Hollow Rocks

KB Thrusters #35/#20 (Switch Arms each round)

Double Unders

**ANNOUNCEMENTS**

T-SHIRTS!

Please check your email for info on the upcoming T-shirts.

Gladiator Team Challenge TICKETS!

Spectator Ticket orders (for the pre-order discount) are due THIS FRIDAY to Coach Patton, cash only please. $5bucks per ticket, per day. Chat with a coach for more details.

* * * THE GRAFFITI RUN!! * * *

CLICK HERE TO JOIN THE MHF'ers!!

Team name is CrossFit MHF.

Race Information/Event Date

April 28, 2013

First wave of the Graffiti Run Denver starts at 9:00am and will be releasing groups of runners every 10 minutes. Plan to arrive by 8:00am to ensure you are all set to run by the 3....2....1....GO!

Location

ELITCH GARDENS

We are going to run through the amusement park!!!
2000 Elitch Cir
Denver, CO 80204

Price

Starting February 22nd: $50
Walk-Up Registration: $55

(Rumor has it, using coupon code "graffitiCO" cuts the price.)


SATURDAY, MARCH 16th

WEEEEEKEND!


 "Pet Rock"

Teams of 2 must complete...

100 Wall Ball Clean

100 Sit- Ups

30 Wall Walk

75 Calorie Row

60 Ring Dips


Each team has a ‘pet rock’, guys have a #45 plate, girls have #25. This pet rock is not allowed to touch the ground for the entire workout. So while one partner is pushing through the workout, the other partner is holding onto the pet rock until they swap over.

SATURDAY SCHEDULE

9am: Pet Rock WOD (See above)

10:30am - Noon'er: Open Gym

  1. Get looooooose! (Coaches are here to help you handle YOUR BUSINESS! And you know what we are talkin' about! IE Upper Inners)
  2. Gladiator Competitors - game day is only a few weeks out. Ya heard?
  3. Etc, Etc

After Open Gym: CrossFit Cuspis Grand Opening and 13.2 WOD! Come out say "HI!" The The Cuspis Crew and get your 13.2 on! (37th&Federal)

Swim WOD:

  • 4:30pm Crew: Jeromy, Mishara, Davin, Wendy, Barbie
  • 5:15pm Crew: Mikey, Rikki, Joe, Lesley, Lacey, Rach

SWIM WOD

Stroke Technique

WOD

13 Minute AMRAP:

Deep Water Pick Up

25 Yard Crawl Stroke

5 Burpees

25 Yard Breast Stroke

*Cash out - RIDE THE SLIDE!


HOT TUB


FRIDAY, MARCH 15th

WOOT-WOOOOT!


Half Marathon? No problem!!

Triathlon? No problem!! (Love your FACE!!!)

Squattin' like a BOSS? No problem!!

Bar bending Dead lift? No Problem!!!

(...and making it look EASY! Love your FACE!!!)

To she who has some of the most inspirational drive, contagious energy and shmashing kick-buttitude, HAPPY BIRTHDAY! We hope you enjoy your Birthday WOD, it was made with the most important ingredient... LOVE!

Now go CRUSH IT!

ERIN'S BIRTHDAY WOD:

"CHELSEA"

E.M.O.M. (Every Minute Onthe Minute)

5 Pull-Ups

10 Push-Ups

15 Squats 


SATURDAY SCHEDULE!!

  • 9am WOD - METCON!
  • 1030-1200: Open Gym (Gladiator Athletes, That's Wassup!)
  • After we close down, we are headed to visit Leo, Diana and the CF Cuspis Crew at their grand opening and 13.2 WOD! (Federal & 37th'ish)
  • SWIM WOD 430pm-600pm: RSVPs are a MUST! Let us know by Friday at 3:30pm.

THURSDAY, MARCH 14th

BIRTHDAY WOD!!


Meet Rikki...

"RIKKO" got suckered, err, Conned? Uhhh, Duped? Ummm, taken?...

 

She tried CrossFit.

She LOVED CrossFit.

"The PREDATOR" drank the Kool aid.

And she got STRONG(ER) in so many ways!

Dear Rikki, We are so privileged to be on this path with you. You have come a long ways and we know you are just getting started. Happy Birthday, we hope you enjoy this first of many Birthday WODS!

Love, Your MHFers

SKILL

Hand stand Walks

STRENGTH

Clean & Jerk - Find your 1RM

WOD: 3 RFT

23 KB Swing #45/#35

23 Sandbag GTS #45/#30


 

SATURDAY SCHEDULE!!

  • 9am WOD - METCON!
  • 1030-1200: Open Gym
  • After we close down, we are headed to visit Leo, Diana and the CF Cuspis Crew at their grand opening  and 13.2 WOD! (Federal & 37th'ish)
  • SWIM WOD 430pm-600pm: RSVPs are a MUST! Let us know by Friday at 3:30pm.

 

We are looking forward to a KICKIN weekend!!


WEDNESDAY, MARCH 13th

!!


STRENGTH
Back Squats 

7 sets of 5 at Body Weight + #15
 
WOD: 12 Min AMRAP
6 - Box Jumps 30/24
8 - T2B
10 - 10 Goblet Squats #45/#35
12 - Plate Around the World #45/#25


TUESDAY, MARCH 12th

OH YEA, OH SQUATS!!


STRENGTH

OHS  

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


WOD

7 RFT

3 Snatch #115/#75

40 DU

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****SWIM WODS****

******************

 RSVP for the March SWIM WODS!

  • Saturday, March 16th, 4:30-6:00pm
  • Saturday, March 23rd, 4:30-6:00pm
  • Saturday, March 30th, 4:30-6:00pm


MONDAY, MARCH 11th

FUN DAY!!!


STRENGTH 1

Deads 3 - 3 - 3 - 3 - 3 - 3 - 3  

STRENGTH 2

Bench 5 - 5 - 3 - 3 - 3 - 2 - 2 

WOD 

8 Minute AMRAP

5 Deads at BW

5 HSPUs

10 Wall Balls 20#/14#

TEAM GLADIATOR CHALLENGE

Thanks to all who came to the meetings this past weekend. We are finalizing teams this week and are looking forward to an AWESOME Event!

For those who want to come out to support the MHF'ers competing (April 6th and 7th), the event will be held indoors. We can pre-order tickets early and save a chunk of cash. Coach Rachel needs final numbers by Thursday. Please chat with your favorite Coach for more details.


SATURDAY, MARCH 9th

Yep! It's cold outside...BUT IT'S HOT IN HERE!!!


Your Saturday WOD is....

Dart Board WOD!

It's a slightly different format from the Dart Board Swim WOD last year, but it will kick just as much tail!

 




**********************************

***Gladiator Meeting@1030am TODAY.***

If you missed Friday night's meeting, You must attend if you want to play, and this is gonna be FUN!!


FRIDAY, MARCH 8th

SNATCH-TASTC FRIDAY!!


SKILL

Pistols

STRENGTH

Snatch 7 x 2

WOD

Thruster #95/#65,   12- 9 - 6 - 3

KB Tuck-Ups #25/#15,   3 - 6 - 9 - 12

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****NO 6:30PM FRIDAY CLASS!!****

******************************

Gladiator Meeting@630pm TODAY.

Additional meeting at Saturday 10:30am.

You must attend one of the meetings if you want to play. 

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****SWIM WODS****

******************

Need to improve your technique?

Getting ready for race season?

Don't STRESS! RSVP for the March SWIM WODS!

  • Saturday, March 16th, 4:30-6:00pm
  • Saturday, March 23rd, 4:30-6:00pm
  • Saturday, March 30th, 4:30-6:00pm

THURSDAY, MARCH 7th

COME OUT AND ENJOY A WARM WEATHER WOD!!

(Cold is'a comin'!) 


STRENGTH

Strict Pull-Ups & Chin-Ups

5x5 of each


WOD: 21-15-9

BB Row #85/#55

Ring Dips

KB Swings #45#35

 




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****NO 6:30PM FRIDAY CLASS!!****

******************************

We are holding a Gladiator Team Challenge meeting, 6:30pm Friday. This is gonna be a FUN, KICK A** EVENT!!

If you can not make it to the 6:30 pm Friday meeting, please come to the 10:30 am SATURDAY meeting. If you are interested in competing, YOU HAVE TO ATTEND A MEETING!!!  

 

For those who want to come out to support the MHF'ers competing (April 6th and 7th), the event will be held indoors, and we have a line in on cheap tickets if we pre-order.


WEDNESDAY, MARCH 6th 


IT'S A BIRTHDAY WOD!!!


 HOT fashion sense and AWESOME ink!

 Original member of Team Tattoo...

CrossFit Competitor!

 (And did we mention she flew up 1090 stairs at the Fight For Air Stair Climb the morning following a BRUTAL CrossFit Comp?!)  

We are so thrilled and lucky to have you as part our family!

From all your loving MHF'ers, We wish you a HAPPY BIRTHDAY WOD!!! ENJOY!!
 

  Danamal's Birthday WOD!  

 



 Buy-In  

 12 Deads*** #245/#165  

 85 DUs  

 12 ROUNDS  

 3 Cleans*** #135/#95  

 3 HSPUs  

 Cash-Out 

 28 Deads*** #135/#95  

 85 DUs

 

***Only 1 bar is used per person. Each athlete must unload their own bar....clock is ticking!!!


 TUESDAY, MARCH 5th

Time to STEP it UP!!


MobilityWod & CrossFit MHF bring you the first PSA for the upcoming warmer weather. Are you looking for that hot, dirty, nasty performance? Then you gotta kick these off your feet!

STRENGHT

BB Step-Ups

10x10

WOD: 5RFT

10 Deficit Push Ups

10 BB Lunges

10 T2B

BURNOUT

75 GHD Sit-ups
 


MONDAY, MARCH 4th

Fun-Day, Mon-Day!!


STRENGTH 1

OH Press

3 x 5

STRENGTH 2

Push Press

5 x 5

WOD

7 Minute AMRAP

3 Box Jumps 30"/24"

6 Wall Balls #20/#14

9 KB SDHP #70/#55


SATURDAY, MARCH 2nd

Start the beautiful weekend sweating the week off!


7 RFT

20 OH Walking Lunges #45/#25

15 KB Swings #55/#45

200 M Run


FRIDAY, MARCH 1st

TGIF!


STRENGTH

OHS 7x5 @ 75% of 1RM

WOD

21-15-9
OHS #95/#65

BURPEE

BURN OUT

6 Minute Plank