MARCH WOD 
(Workout Of the Day)


 * *BREAKING NEWS!! * * 

  • NEW CLASSES!

TUESDAYS @ 3:30PM 

FRIDAYS @ 3:30PM


MONDAY, MARCH 31st


SKILL:

Max Linked Muscle Ups

STRENGHT:

PUSH JERK

3 -3 -3 -3 – 3

*Add #2-5 from the January 10th

 

MetCon:

For Time:

HSPU 21-15-9

DU 42-30-18


SATURDAY, MARCH 29th

9AM METCON, LET'S DO THIS!!


**8Min AMRAP AT EACH COUPLET **


15 KB Swing #55/#35

15 Sit-Up


200M Run

10 CTB Pull-Up


20 Push-Up

50 Air Squat

MHF YO-BILITY!! - THIS SATURDAY 10:30AM!


FRIDAY, MARCH 28th


SKILL: 

Heaving Snatch Balance

3-3-3


STRENGTH:

Snatch

7x2 @85%


Met-Con:

4Min AMRAP

Max Unbroken DU

3 Power Snatch @ 80%

THURSDAY, MARCH 27th


STRENGTH:

2 BTNJ & 7 Back Squats = 1 set

9-9-9-9-9-9-9


MetCon:

For Time

30 Thrusters @ 70% BW


BURN-OUT:

50 Arch Rocks

50 Hollow Rocks

50 Arch Rocks


WEDNESDAY, MARCH 26th


(REVISED)

STRENGTH#1:

Strict Pull-Ups

10-10-10


STRENGTH #2:

Hang Squat Clean

3-3-2-2-1


Metcon:

FOR TIME

5,4,3,2,1

Power Clean @ 85%

Bar Over Burpee

Muscle -Up


**If you don't have MU, do Pull-Ups & Ring Dips,

for reps of  10,8,6,4,2




TUESDAY, MARCH 25th

 Davin's birthday Suck Fest - F.G.B


Dear Davin,

We love your face. We love your show.

It's hard to believe we have already had a year pass between last year's birthday WOD and THIS one! Lots of boxes checked, with many more to get after this coming year! Barbells4Boobs, Glenwood Spring CF Team Comp, Bionic'ism knee repair, numerous WetMets, CF Julia's Rookie Games, The Spartan Race and an ENGAGEMENT!!!


What a ride! Thanks for allowing us to accompany you on this journey!

Love, 

Your MHFers

p.s.  We hope you love your birthday WOD...git you some!!!

FIGHT!GONE!BAD!

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20" box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


MONDAY, MARCH 24th

It's the first of two birthday WODs this week!


*~*HAPPY, HAPPY BIRTHDAY VALERIE!!!!*~*

Our Spicy Red Head!

Our Energizer Bunny & Running Enthusiast, 

Key member of the "Nooner" crew! 

Never backs down from a challenge...

And always striving to get "Monkey Strong"!

Our dearest Valerie,

We love the energy and spice that you bring into the gym! We are always thrilled to see you come busting through the door in your tornado of spunk and sass! Your persistence in developing skills that you would like to perfect is truly inspiring! Your willingness and great attitude in taking on all challenges is motivating to us all! 

We are excited to be along with you on this journey and are REALLY looking forward to your crushing performance at this year's Tough Mudder! Show those monkey bars at who's boss!!

~Love Your Face~

Love,

Your MHFers

p.s. We specifically designed this WOD just for you, hope you LOVE it!

SKILL:

HSPU

STRENGTH:

Deads 4x3 @ 85%

MetCon:

1 RFT

400M Run

3 Inverted Burpee

23 T2B

43 OHWL @ 55% BW

43 Stick Jumps

3 Inverted Burpee

400M Run


SATURDAY, MARCH 22nd

  • 9am MetCon
  • 12-1pm Gymnastic
  • 3:30-6:00 Wet Met (Swim WOD)

 * * * 9AM MetCon!  * * *

Chipper!

  • 50 Sandbag GTS #60/#45 
  • 10 Prowler Push, 50 Ft. #100/#75
  • 40 Ring Dips
  • 25 Sandbag Get-Ups #60/#45
  • 50 Calorie Row
  • 75 Jump Squat 
  • 75 Sandbag Row #60/#45
  • 50 Push-Up

* * * Wet Met * * * *

3:30pm - The "Very Fast" group:

  • Kasey, Lesley, Dan, Barb

4:15pm - The "Fast" Group

  • Joe, Jaden, Brett S., Liz

5:00pm - "Do you even swim, Bro?"

  • Sissy, Belle, Susie

FRIDAY, MARCH 21st


STRENGTH: 

15-15-15-15-15

5 FS & 10 BS = 1 set  

*add 2-5lbs from Feb 10th lifts


MetCon:

3RFT

65 DU

15 CTB Pull-Up


THURSDAY, MARCH 20th


STRENGTH #1

Hang Squat Snatch 

3-3-3

*add 3-7lb from Nov 14th lifts


STRENGTH #2

Snatch 

5-5-5

*add 2-5lb from Nov 20th lifts


MetCon:

8Min AMRAP

Reps Scheme: 3,6,9,12,15 ....

OHS @ 55%

T2B


WEDNESDAY, MARCH 19th


STRENGTH:

Clean & Jerk

2-2-2-2-2

*Add 3-7lbs from your Dec 31st lifts

MetCon

6Min AMRAP

3 Cleans @ 80%

6 Deficit HSPU - 2" deficit


TUESDAY, MARCH 18th

WHOOT, WHOO-oooot! Birthday.WOD.


Celebrating her THIRD birthday with US, E-TRAIN!! (2012, 2013)

Erin, this is your 2014 birthday WOD-O-BADASSERY!!

One way ticket, FOR TIME!*

300M Run

  • 84 BB Lunge (back rack)**
  • 30 KB Swings #70/#55

300M Run

  • 84 Deads
  • 30 Burpee

300M Run

  • 30 Back Squats
  • 84 Sit-Ups

300M Run

*30Min Time Cap

**BB Lifts are preformed @ 60% BW

Some of our Lady MHFers helping Erin celebrate her funeral!!

Wait.

What?

Uhh, her birthday.


MONDAY, MARCH 17th


STRENGTH:

OH Press

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

MetCon:

5 RFT

10 Push Press @ 70% of your 1RM

10 Box Jump 30/24

We would like to send out a HUGE congrats to our MHFers who competed in this weekend's Atlas-Blarney Stone Comp. You all pushed yourselves HARD, we are extremely proud of you! Weezy, Machete, D, Dan-O, RACquel, Belle, Berg and Landis, NICE WORK! 


SATURDAY, MARCH 15th

9am MetCon...let's get it on!


30Min AMRAP

400M Run

20 KB Swing #70/#55

25 Wall Balls #20/#14


THIS WEEKEND'S HAPPENINGS!!


        SATURDAY:

  • 9:00 AM MetCon
  • 10:30AM - "MHFers, Sharpen Your Saw" Nutritional Seminar


        SUNDAY:

  • Atlas Blarney Stone Competition!

Sunday March 16th, 2014 9:00 am @ Pepsi Center Parking Lot, Denver

Come out and HOLLAR at your MHFers!

  • Brett B, Chris L, RACquel, Belle
  • Davin, Dan, Mishara and Weezy

...are all throwing down in this big mamma jamma team comp! Come down and cheer 'em on to more awesomeness!!


FRIDAY, MARCH 14th

Birthday WOD!


Dear Rikki,

The successes we have been along for, the goals you have smashed, and the awesomeness you continually achieve is nothing short of amazing. You are highly inspirational, We love your energy and we thank you for letting us come along on your journey. 

We hope you have a happy birthday and we hope you love another birthday WOD programmed JUST for YOU! Crush this!

Love, 

Your MHFers

STRENGTH:

Clean & Jerk

Find your 1RM


MetCon:

3 RFT

3 Power Snatches @ 80% 

24 ft Handstand Walk

14 Sit-Ups


THURSDAY, MARCH 13th


STRENGTH 1:

Deads: 5-5-5-5-5*

*add 2-5lbs from your Feb 13th lifts 

STRENGTH 2:

Bench: 3-3-3-3-3

MetCon:

7Min AMRAP

10 Deads @ BW + 25lbs

30 DU



WEDNESDAY, MARCH 12th



STRENGTH #1:

OHS

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

STRENGTH #2

Strict Pull-Up

5-5-5-3-3

METCON:

  • Pull-Up: 10 to 1 by 1's
  • "L"-Sit: 20 seconds to 2 seconds by 2's

TUESDAY, MARCH 11th


22 Minute AMRAP

300 M Row

20 T2B

20 BB Lunge #95/#65

20 Box Jumps 24/20


MONDAY, MARCH 10th


SKILL:

Triple unders

STRENGTH:

Behind the neck jerk

3 - 3 - 3 - 2 - 2

METCON:

7 RFT

5 Deficit HSPU, 3inch

7 Front Squats @ 55% of your 1RM

*(9 minute time cap)


SATURDAY, MARCH 8th

SNOW DAY, POISON DAY


20MIN AMRAP

Pick Your Poison

  • 20 Reps - Loaded Movement (no barbells) KB, Sandbags, Plates etc.
  • 20 Reps - Gymnastic Movement
  • 20 Reps - Metabolic Movement

TGIF, MARCH 7th


STRENGTH #1: 

Split Jerk, 7x2*

*add 2-5lb from your Jan 16th lifts


STRENGTH #2: 

Hang Squat Clean

3-3-3

MetCon:

5 RFT**

5 Hang Power Cleans

8 Push Press

**lifts are preformed at 65% 1RM of your Push Press


THURSDAY, MARCH 6th


STRENGTH:

Deads 5x2 @90% 1RM


MetCon:

12min AMRAP

12 Deads @ 70%

12 T2B

10 Burpees


HUMPDAY, MARCH 5th


20 Minute AMRAP*

3 Reps Bears Complex

5 MUs**

15 box jumps 24/20

20 Sit Ups

*Score is rounds AND load moved during bear complex. Athltes get to choose their own weight.

**If you don't have MUs, sub in 10 Pull UPs and 10 Ring Dips


TUESDAY, MARCH 4th


STRENGTH #1 

BB Bent Over Row

7-7-7-7-7

STRENGTH #2

Step-Up into Rev. Lunge

7x5

MetCon:

4 Rounds

250M Row

20 sec "L" Sit

10 Clapping Push-Up


MONDAY, MARCH 3rd


SKILL:

Inverted movement

STRENGTH:

Hang Squat Snatch

 3 - 3 - 2 - 2 - 1 - 1 -1 

MetCon:

3RFT*

15 Thrusters #95/#65

50 DUs

*(time cap = 6 minutes)

A BIG thanks goes out to Coach Hill and all the MHFers who braved the cold for the very entertaining and informational running clinic. It's awesome to see all of the interest in improving at the art of running. 

Please keep an eye out for the running programming, beginning the week of March 17th.


SATURDAY, MARCH 1ST

9 AM is...ON!!


1 RFT

100 DU

20 HSPU

30 Pull-Ups

100 Goblet Squats #55/#35

30 Pull-Ups

20 HSPU

100 DU


* *RUNNING CLINIC * * 10:30am 

Improve technique, efficiency and the RUN-FUN-FACTOR!

* * WET MET!! * *

  • 3:30pm Lesley, Dan
  • 4:10pm Barb, Brett S, Wendy
  • 4:50pm Lacey, Rachel, Belle