MARCH WOD
Workout Of the Day


90 Day Fitness & Nutrition Challenge

is Under Way!!


THURSDAY, MARCH 31st


* * * * * HUGE ANNOUNCEMENT!!!! * * * * *

~ * ~ BIG CONGRATS TO MISHARA & JEROMY ~ * ~

....baby Hill will be here in September!!!!

We couldn't be more excited for you and are thrilled to have a new addition to our MHF family!


35Min AMRAP:

500M Row

3 Bear Complex *

20 Box Jumps 24/20

3 Bear Complex

20 K2E

3 Bear Complex


* Bear Complex =

Power Clean

Front Squat

Push Press

Back Squat

Push Press

#135/#95


FIRST FRIDAY IS TOMORROW!!!!!!


WEDNESDAY, MARCH 30th


SKILL: *

Handstand Walks

*As Many Attempts As Needed To Hit Max Distance .... If You Can Consistently Complete 24ft Unbroken, Work on Pirouettes 

STRENGTH:

Strict OH Press

3 - 3 - 3 - 2 - 2 - 2 - 2


Dips *

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

*Use the Bars, and Load Them if Possible


MetCon:

For Time -

50 Stick Jumps

30 HSPU

50 Stick Jumps

30 Ring Dip

50 Stick Jumps

30 Push-Ups


TUESDAY, MARCH 29th


STRENGTH:

Back Squats:

2 sets Max Rep @ 85% 1RM 

3 setsMax Rep @ 75% 1RM

ACCESSORY #1:

Stiff Deads

3 x 20

ACCESSORY #2:

Step Ups

2 x 20 (each leg)

MetCon: 

7Min AMRAP

15 Back Squats #95/#65

15 Hollow Rocks


BIG CONGRATS TO ALL THE MHF'er THAT COMPETED IN THE OPEN!!!! You all charged through 5 weeks of ass-kicking WODS, and did so with sportsmanship and integrity. We couldn't be more proud of you all! And Congrats to Fancy Pants (Shelly) who was the top ranking MHF'er in the Open, you win the Open Champion belt for 2016!!!

....Thanks to Landis for providing the Champion Belt!....



MONDAY, MARCH 28th



8 Most Alkaline Foods

Kale, lemons, broccoli, celery, avocado, red pepper, cucumber, spinach


FOR TIME:

5RFT

10 Burpees

2 Snatches @ 75% 1RM

 ....Then...

50 Wall Balls #20/#14

   ....Then ....

5RFT

10 Burpees

3 Power Cleans @ 80% 1RM



SATURDAY, MARCH 26th



30Min AMRAP

25 Plate GTOH #45/#25

20 Box Jump 24/20

25 KB SDHP #70/#55

20 Push-Ups



FRIDAY, MARCH 25th


STRENGTH #1: 

Hang Power Snatch 

2 - 2 - 2 - 2 - 2

STRENGTH #2:

Push Press

5 x Max Rep @75% 1RM

MetCon:

1Min AMRAP At Each 

Monkey Bars

Hang Power Snatch #115/#75

Cal Row

Push Press #115/#75



THURSDAY, MARCH 24th


Hope everyone stayed safe yesterday, and enjoyed the snow day!! 


DUE TO YESTERDAYS CANCELLED CLASSES, feel free to Bench if you would like, but todays WOD also must be completed.


Class Schedule Today:

9am Class is ON! And Coach will hold Open Gym until 11.

NO NOON CLASS!!

3:30pm Open Gym

Afternoon Classes Like Normal!

For Time: *

60 Front Rack Lunge

25 K2E

80 Back Rack Lunge

25 K2E

100 Walking Lunges

25 K2E

* Load = #105/#75



WEDNESDAY, MARCH 23rd


STRENGTH:

Bench - Drop Set

3 x 2 @ 90%

3 x 3 @ 80%

3 x 7 @ 65%


ACCESSORY:

Incline Bench

3 x 12


MetCon:

10 RFT

6 Elevated Alternating Plyo Push-Ups (3")

6 KBS #70/#55



TUESDAY, MARCH 22nd


22Min To Get As Far As Possible: *

DU

DEADS **

HSPU

20, 30, 40, 50, 60 ....

10, 12, 14, 16, 18 ....

7,  10, 13, 16, 19 ...

* To Be RX, movements MUST be UNBROKEN

** Deadlift load = BW+ 10lb



MONDAY, MARCH 21st

Let's start this week with a birthday WOD!


 ... Body Weight+ Cleans ...

 .... Building Some Beach Muscles...

Bro, Where Did You Get Those Pecs?

 .... EPIC Gymnastic Skills ....

 ... Huge Back Squats ...

 ... And Deadly Loads on Deadlifts ....

Dear Joel, AKA Cupcake,

From the second you walked into the gym, we knew you were going to be a blast to train! You are incredibly athletic and amaze us every week at the things that you can do. Only YOU, could make Muscle-Ups look like poetry in motion. But what we didn't expect is what a huge part of our community you would become. You have joined in the crazy and more often than not, highly raunchy and inappropriate inside jokes. You have been such a good sport in allowing the coaches to take you on as the little brother we never had...and put up with all of our hazing!! Thank you for being our Cupcake! We have been blessed to have you as part of our community, and we are honored that you call MHF your home. It has been our privilege to coach you over the last year and a half, and we are thrilled to watch your continued progress over the next year. We Love Your Face!

~Love,

Your MHF'ers~


STRENGTH:

1 Squat Clean + 2 Front Squats = 1

1 - 1 - 1 - 1 - 1 - 1 - 1 

(add 2-7lb from Feb 12th)


MetCon:

5Min AMRAP

Rep Scheme = 1, 2, 3, 4, 5 ...

Squat Clean @ 75% 1RM

Muscle- Up *

Box Jumps 30/24

*Sub 3 C2B Pull-Ups for each MU


SATURDAY, MARCH 19th

Looking Forward to Seeing Your Faces At 9am!!!


Boys putting up some big weight on Hang Power Cleans yesterday!

Solid work fellas!


FOR TIME:

50 Air Squats

15 Wall Walks

50 Air Aquats

60 Ring Rows

50 Air Squats

40 Bar Dips

50 Air Squats


* * * SWIM CREW * * *

3pm: Barb & Wendy

4pm: Sisters' Patton



FRIDAY, MARCH 18th


SKILL:

Deficit STRICT HSPU (2")

5 x 2


STRENGTH:

Hang Power Clean

3 - 3 - 3 - 3 - 2 - 2 - 2


MetCon:

6Min AMRAP

3 Hang Power Clean *

7 HSPU

*Load = 70% final set of strength



THURSDAY, MARCH 17th


SKILL #1:

Rope Climb

5 x 2 


SKILL #2:

"L" Hold

Accumulate 2min


STRENGTH #1:

Deficit Deads

5 x 7 @ 60%


MetCon:

10 - 1 Deads #195/#135

1 - 10 K2E



WEDNESDAY, MARCH 16th


FOR TIME: *

30 Thrusters

40 Power Snatches

50 OHWL (on each leg)

40 Power Snatches

30 Thrusters

#85/#55

*Every 2min, do 7 Push-Ups


TUESDAY, MARCH 15th


SKILL:

MU *

5 x 5

*C2B & Ring Dips: 7 x 5 of each


STRENGTH #1:

Strict Pull-Ups

5 x 7


STRENGTH #2:

Front Squats

5 - 5 - 3 - 3 - 3

MetCon: *

3RFT 

65 DU

20 Pull-Ups

10 Front Squats #145/#105

*To Be Rx = movements MUST be UNBROKEN


MONDAY, MARCH 14th


Challenge for the Week:

Add in some new spices and herbs into your nutrition.


SKILL:

Handstand Walks

7 x 24ft

STRENGTH:

1 Push Press + 2 Push Jerks

1 - 1 - 1 - 1 - 1 - 1 - 1

MetCon:

5Min AMRAP

250M Row

7 STOH #135/#95



SATURDAY, MARCH 12th



FOR TIME:

250 DU

70 OHWL #45/#25

60 Box Jumps 24/20

70 OHWL #45/#25


* * * SWIM CREW * * * 

3pm - Katy & Emily

3:40pm - Mike, Dan-O, Barb

4:20pm - Rich, Shelly, Rach



FRIDAY, MARCH 11th


20Min AMRAP

15 OHS #95/#65

15 KB Swings #55/#35



THURSDAY, MARCH 10th


GREN TEA has some amazing benefits!

INFO!!

DRINK UP!!!

STRENGTH #1:

Bench

5 x 5 @ 80%

STRENGTH #2:

Decline Bench

7 - 7 - 7 - 7 - 7

MetCon:

6Min AMRAP

3, 6, 9, 12 ....

Push-Ups

T2B


WEDNESDAY, MARCH 9th


 ....It's not fall, but this is a good recipe to add some orange color into your nutrition...along with some alkalizing green!

30Min AMRAP:

400M Run

5 MU *

5 Cleans (Power, Squat or Hang) **

* In place of MU, do 10 C2B Pull-Ups & 10 Ring Dips

** Clean load = BW + 5lb



TUESDAY, MARCH 8th


STRENGTH #1:

Def HSPU 6"

Drop Set:

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

STRENGTH #2:

Push Press

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


ACCESSORY:

Plate Front Raise w/ Rotation

4 x 12 x 12

MetCon:

1Min Max Rep HSPU

30 Sec REST

1Min Max Rep STOH #115/#75


MONDAY, MARCH 7th


Challenge for the week....add in some yellow and orange that you don't normally eat.

STRENGTH #1:

Back Squat - Pause Squat *

3 - 3 - 3 - 3 - 3

*pause for 3sec at the bottom

STRENGTH #2:

Deads

5 - 5 - 5 - 5 - 5

MetCon:

For Time *

10, 8, 6, 4, 2

Deads

Front Squats

Bar Over Burpee

* #135/#95


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

HUGE CONGRATS to our very own Fancy Pants (Shelly), who received her MBA this past weekend!!

We are so proud of you girl!


SATURDAY, MARCH 5th

9am is ON!!

....after all the tacos last night, add in some of the green foods listed above today, to help alkaline your bodies out, mkay?


30Min AMRAP:

20 Plyo Lunge

10 Plank Push-Up

15 Wall Ball Sit-Up #20/#14

20 Pop Squat

10 Supine Ring Row



FRIDAY, MARCH 4th


FIRST FRIDAY MHF'ers!!!! 

SKILL:

Muscle-Ups *

* If you don't have MU, drill strict Pull-Ups, Kipping C2B, and Dips

STRENGTH: 

Clean & Jerk

7 x 1 @ 75% 1RM

5 x 1 @ 80%

3 x 1 @ 85%

MetCon:

5 RFT *

4 Cleans (Can be Squat, Power, Hang)

2 STOH

*#165/#115


THURSDAY, MARCH 3rd


40Min AMRAP

65 DU

15 Deads #195/#135

30 Sit-Ups

20 Wall Balls #20/#14



WEDNESDAY, MARCH 2nd


30MIN AMRAP:

7 Front Squats #135/#95

400M Run

15 Pull-Ups



TUESDAY, MARCH 1st


It's our favorite color, so add more of it to your nutrition!

STRENGTH:

Incline Bench

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


MetCon:

Buy-In: 15 Push-Ups


2 RFT

15 HSPU

15 Burpees


Cash-Out: 15 Push-Ups