MARCH WOD 
(Workout Of the Day)

April WetMets!!*

  • Saturday, April 4th 3pm-5pm

Get those swim mechanics tuned up! Triathlon season is just around the corner!!

*Please RSVP or get your name on the whiteboard by 5pm of the Friday before the Swim 

YO-BILITY!!

  • Get your Yo-bility/Yoga fix with the Fabulous Ranee!
  • This Sunday, 9am!
  • Open to the public, $15 drop-in. Free to unlimited membership MHFers.

See you Sunday, let's get bendy!!


TUESDAY, MARCH 31st


STRENGTH #1

Bench

3 - 3 - 3 - 3 - 3

STRENGTH #2

Clean & Jerk

3 x 3 @ 75% 1RM

3 x 3 @ 80% 1RM

3 x 2 @ 85% 1RM

MetCon:

7Min Get As Far As Possible *

3 C & J @ 65%1RM

3 Bar Over Burpee

3 C & J

6 BOB

3 C & J

9 BOB

*continue to add 3 Burpees to every set until time is up.


MONDAY, MARCH 30th


  Perform Strength 1 & 2 as a Super Set....2 Bars may be used  

STRENGTH #1

Back Squats *

5 Sets of Max Rep

*At Body Weight

STRENGTH #2

Stiff Leg Dead Lifts

5 x 10



MetCon: **

21 - 15 - 9

Back Squat

SDHP

** #75/#55


SATURDAY, MARCH 28th

PARTNER WOD!!!!!


CHIPPER!

100  Partner Wall Balls #20/#14

100 Burpees

 100 Wall Ball Sit-Ups #20/#14

150 Goblet Squat #55/#35 *

* Both partners can be working at once

SWIM CREW:

3pm: Diesel & Smack

3:40pm: Barbie, Rack, Jacy

4:20pm: Spillman, Hudson, Hurricane & THE MHF Express


FRIDAY, MARCH 27th


STRENGTH 1:

Behind the Neck Strict Press

5 x 5 


STRENGTH 2:

Split Jerk*

4 x 3 @ 75% 1RM

3 x 2 @ 85% of 1RM

2 x 1 @ 90 % of 1RM

*9 sets, so you gotta be moving to get through them all


MetCon:

For Max Reps

1 Minute Push Presses #95/#65

1 Minute Stick Jumps

1 Minute Rest

1 Miute Stick Jumps

1 Minute Push Presses #95/#65


15.5, the FINAL Open workout!

This is the final week of the 2015 Open...Row it and thrust it!

It's been so great watching everyone complete the workouts! We know there have been a lot of firsts celebrated by folks and we have all found challenges to work on in the upcoming year. We've enjoyed being a part of it more than we imagined and many of you have expressed the same feelings!!

NOW FOR THE FUN PART...We invite ALL THE MHFers to join us for 15.5 at MHF, THIS FRIDAY, MARCH 27 AT 7:30PM.

This will give everyone the opportunity to close out the 2015 Open along side one another! High fives are free afterwards and please bring your favorite canned beverage for rehydration purposes following. We hope to see you all there!


THURSDAY, MARCH 26th


STRENGTH:

Deads

7 x 1 @ 90%

MetCon: *

For Time

Deads: 10, 8, 6, 4, 2

Cleans: 5, 4, 3, 2, 1

*Lifts are @ Body Weight


WEDNESDAY, MARCH 25th

Mid-Week Birthday MetCon!


Dearest Davin, aka, "D", "Diesel,

BIRTHDAY WOD #3?!

WOW, we have seen some incredibly bi**hin' stuff out of you the past 3 years!! We have watched you overcome injuries with an "it's not gonna keep me down" attitude, and we LOVE that about you.

The last year, in particular, has been one of special Davin magic. You set out to reach some big professional, personnal, and athletics goals and you accomplished them all! You shold be proud of your last year, and hope you are looking forward, as much as we are, to another year of badassery.

We are honored that you call MHF home, and are blessed that you got suckered into "drinkin' the Kool-Aid"

We programmed this birthday WOD SPECIAL for YOU! We hope you have a super awesome birthday and we hope you LOVE, LOVE, LOVE your birthday WOD!

Love,

Your MHFers

25Min AMRAP:

Every 5 Minutes *

Run 200M

In Remaining Time, Complete Max Rounds of "CINDY" **

Score= Rounds of Cindy

*After each run, start the rounds of Cindy where you left off from the previous round

** Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats



TUESDAY, MARCH 24th


SKILL: 

Handstand Walk

STRENGTH:  *

10 Back Rack Lunges + 10 Back Squats = 1

1 - 1 - 1 - 1 - 1

*add 1-5lb from Jan 14th

MetCon:

8Min - Get As Far As Possible

Back Rack Lunge - 4, 8, 12, 16, 20 ...

3" Def HSPU -    2, 4, 6, 8, 10 ...


MONDAY, MARCH 23rd


SKILL:

Rope Climbs

STRENGTH: *

2 Snatch + 5 OHS = 1

1 - 1 - 1 - 1 - 1

*add 2-5lb from Dec 23rd

MetCon:

1RFT

15 OHS #125/#85

25 Wall Ball #20/#14

10 Power Snatch #125/#85


SATURDAY, MARCH 21st

It's a Pick your Poison 9am MetCon!


25 Minute AMRAP

20 Rep - KettleBell Movement

5 Rep - Gymnastics Goat

?* Rep - Agility Skill


*Reps are dependant on your choice of movement: Stick jump, box jump, double under, burpee, etc.


FRIDAY, MARCH 20th


SKILL:

Wall Ball Shoulder Shots


STRENGTH: *

2 OH Press + 5 Push Press

1 - 1 - 1 - 1

*add 1-3lb from Jan 14th

MetCon:

"Death By"....

STOH

@ 55% of 1RM Push Jerk


15.4!


THURSDAY, MARCH 19th

OHHHH YEAH,  BIRTHDAY WOD TIME!


Dearest Valerie, aka, "The Spicy Red Head",

You have been with Rachel from before there were purple walls! And we are SO GLAD to be celebrating another birthday with you! 

We love your spunky attitude, and look forward to your 9am greeting of "Hola Everyone!". Your determination in mastering the skills that you struggle with is inspiring...you WILL get those darn DU's! And we get a kick out of watching you sling around heavy weights! 

We are blessed you have you as part of the MHF family, and look forward to an amazing year ahead!

We programmed this birthday WOD SPECIAL for YOU! We hope you have a super awesome birthday and we hope you LOVE, LOVE, LOVE your birthday WOD!

Love,

Your MHFers

* * * THIS IS A LONG ONE, MAKE SURE YOU SHOW UP A BIT EARLY TO MOBILIZE ACCORDINGLY * * *

44 MIN AMRAP

23 Deads #135/#95

71 Walking Lunges

3 Inverted Burpees

23 KB Swings #55/#35

44 Sit-Ups



WEDNESDAY, MARCH 18th


SKILL #1

Triple-Unders

SKILL #2

Muscle-Ups

STRENGTH #1

Strict Pull-Ups *

2 - 2 - 2 - 2 - 2

*8 sec hold at the top of each rep

STRENGTH #2

250M Row - ARMS ONLY

x 4

MetCon:

4Min AMRAP

Max Unbroken Pull-Ups

Max Unbroken DU


TUESDAY, MARCH 17th


STRENGTH - - - AS SUPER SETS

Step-Ups & Good Mornings

5 x 10 


MetCon: *

4 Rounds

Every 3 Minutes Complete:

200M Run

40 Air Squats

25 Hollow Rocks

*Score is # of reps completed



MONDAY, MARCH 16th


SKILL:

HSPU GOAT

STRENGTH:

Hang Power Clean

2 - 2 - 2 - 2 - 2 - 2 - 2 


MetCon:

1 RFT

5 Hang Power Cleans #135/#95

5 Strict HSPU

5 HPC

10 Deficit HSPU 3"

5 HPC

15 HSPU


SATURDAY, MARCH 14th


4 RFT

80 DU

40 KB SDHP #55/#35

20 T2B

WET-MET HEATS:

3pm: Diesel, Smack

3:40pm: Rack, Barbie, Wendova

4:20: Hudson, Hurricane, Sissy & The MHF Express


FRIDAY, MARCH 13th

Lucky 13...and it's a BIRTHDAY WOD!!!


Dearest Sweet Rikki,

What is this, birthday WOD ... #3?!

WOW!!

We still look back on pictures of when you started and are AMAZED at your progress! Your dedication and diligence, and wanting to better your life and health is awe inspiring!! It has been a huge blessing and privilege to coach you and join you on your fitness journey. 

We are more than thrilled to welcome your new family to the MHF family, especially those lil MHFers...and we are excited to continue forging the future of elite fitness! 

We programmed this birthday WOD SPECIAL for YOU! We hope you have a super awesome birthday and we hope you LOVE, LOVE, LOVE your birthday WOD!

Love,

Your MHFers

STRENGTH:

Snatch

5 - 3 - 3 - 2 - 1


MetCon: *

2 Rounds for Max Reps

1Min at each station

Prowler Push #90/#45

Handstand Walk

Sit-Ups

Power Snatch #95/#65

*There is a running clock on this WOD


Okay MHF Open athletes, 15.3 has been announced and can be found at:www.games.crossfit.com

We knew they were coming.... Muscle ups (rings) are here. We know this is bad news for some folks who wanted to Rx this week, but the good news is that history shows muscle ups typically appear only once per Open. In addition, the scaled version of the workout does not include muscle ups and also scales the double-unders to singles for those who have a troublesome relationship with their jump rope. Please be familiar with the standards before you do the WOD. This one will be metabolic and looks like more fun than last week!

Coach Hill will be free to judge from noon to 3:30 tomorrow (Friday), from 1:00 to 6:00 on Sunday, and throughout the day Monday if anyone needs a judge. Please let Coach Hill know ahead of time when you'd like to do it and he'll do hi best to accommodate you. If you choose to do it Saturday at open gym, please follow the same routine we have been doing. We will leave a stack of score sheets at the box. Each athlete needs a judge. Complete the top half of the sheet and put it in Coach Hill's folder and give the bottom half to the athlete. Please don't hesitate to get with Coach Hill or one of the other coaches if you have questions!

Lastly, please take your time when submitting your scores online to make sure you get submitted properly. We had two athletes that completed the workout last week, but didn't get credit online due to unknown errors. So please verify correct submission.Great job so far and good luck this week!


THURSDAY, MARCH 12th


25Min AMRAP

12 Deads*

24 Wall Balls #20/14

12 Deads

48 Stick Jumps

*Deads are at Body Weight



WEDNESDAY, MARCH 11th


STRENGTH:

FIND 1RM

Front Squat


MetCon:

10Min AMRAP

10 Front Squats *

10 Pull-Ups

*45% of your NEW 1RM



TUESDAY, MARCH 10th


SKILL:

Strict HSPU

5 x 3

STRENGTH *

BENCH DAYYYYYYYYY!

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

*add 2-7lb from Oct 15th

MetCon:

HERO WOD J.T.

For Time

21-15-9 reps

HSPU

Ring dips

Push-ups


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005



MONDAY, MARCH 9th


STRENGTH:

CLEAN AND JERK

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


MetCon:

5RFT

3 C&J #155/#115

12 KB Swings #55/#35


PLEASE NOTE: Yoga for this Sunday, March 8th, has been cancelled.


SATURDAY, MARCH 7th

9am MetCon is...ON!


25min AMRAP

 40 OH Walking Lunges #45/#25

30 Burpees

20 "V"-Ups

 20 Pull- Ups


FRIDAY, MARCH 6th


Spend some out-of-gym-time with your favorite MHFers...

First Friday at Fuzzy's...See you there!!


STRENGTH: *

Back Squats

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

*add 2-6lb from Nov 21st

MetCon:

7 RFT 

5 Front Squats #135/#95

15 DU


Coach Hill will be available Friday, Saturday, and Monday to assist with workouts. There will leave a stack of scoresheets at the box in case you want to do the workout at another time. Each athlete needs a judge! If Coach Hill is not there, just put your completed scoresheet in his folder so he can validate scores. Anyone can be a judge, just be familiar with the movement standards for the workout. Please list the person that judged you when you submit your score. You don't have to list Coach Hill as the judge. Also, check out the custom leaderboard on the site.
You can use filters to create any leaderboard you want to track your progress through the Open. 

* * * Please tend to your hands well in advance of this workout! * * *

DON'T BE "THAT GUY"...

DON'T RIP!

And let's kick some 15.2 A$$!


THURSDAY, MARCH 5th


SKILL 1:

Rope Climbs

SKILL 2:

Muscle UPs

MetCon:

Get As Far As Possible in 15 Minutes:

5, 7, 9, 11, 13, 15, 17, 19, 21, etc.....

Lateral Box Jumps 24''/20''

Ring Dips

T2B


...THEN on a running clock (aka, No rest).....


Burn Out:

3 Minutes 

Max Arch Rocks

Workout 15.2

Watch the announcements on Games.CrossFit.com Thursdays at 5 p.m. PT


HUMPDAY, MARCH 4th


5RFT

500 M Row

15 HSPU

25 KB Swings #55/#35

10 OHS #95/#65


TUESDAY, MARCH 3rd


STRENGTH #1

Deads*

5 - 5 - 5 - 5 - 5

*add 5-10lb from Nov 14th

STRENGTH #2

Push Jerk*

3 - 3 - 3 - 3 - 3

*add 7-15lb from July 24th

MetCon: **

For Time

Deads 18, 14, 10

Push Jerk 9, 7, 5

**BB is loaded with 70% 1RM Push Jerk

Please welcome our newest MHFer!

Mike M, is most recent Elements Grad...

   WELCOME TO IT!!   


MONDAY, MARCH 2nd


STRENGTH 1:

Hang Squat Snatch

2 - 2 - 2 - 2 - 2

STRENGTH 2:

Cleans 

2 - 2 - 2 - 2 - 2

(YES, Squat Cleans. Sheesh.)

MetCon:

2 Minute Max Reps: Cleans @80% of your 1RM

(Power OR Squats. You're welcome)


Excellent work on the 15.1 CrossFit Open workout!

Reminder, if you are registered for The Open, your scroes need to be entered by 5pm Monday night. Keep an eye out for the 15.2 workout coming later this week and keep up the good work!!!