MARCH WOD
Workout Of the Day

MARCH SWIM DATES:

Saturday 11th

Saturday 18th

2-4pm

Golden Rec Center

If the weather permits, Coach & Bacon will be heading up to Chautauqua Park again on Sunday. Chat with her if you are interested in joining.


FRIDAY, MARCH 31st

SWIM WOD ON SATURDAY!


STRENGTH #1:

Step-Up into Reverse Lunge

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


STRENGTH #2:

Stiff Deads

5 x 15


MetCon:

4Min AMRAP

8 Front Rack Lunges #95/#65

4 Bar Facing Burpees



THURSDAY, MARCH 30th

SWIM WOD ON SATURDAY!


Every 5Min, for 30Min, Complete: *

7 HSPU

200M Run

Max Rounds of Cindy: 

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*Score is Total Rounds of Cindy



WEDNESDAY, MARCH 30th

SWIM WOD ON SATURDAY!


STRENGTH:

OHS 

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


MetCon:

For Time

15 OHS #105/#75

15 T2B

15 Thrusters #105/#75



TUESDAY, MARCH 28th


SKILL #1:

Wall Walk into Forward Roll

5 x 3


SKILL #2:

Strict Pull-Up

5 - 5 - 5 - 5 - 5


SKILL #3:

Pull-Over

5 x 3


MetCon:

17Min AMRAP:

30 KB Swings #55/#35

100 DU


MONDAY, MARCH 27th


Fun times on Saturday with friends & fur babies at Chautauqua Park! Many more hikes coming soon!


STRENGTH:

Clean & Jerk

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

(add 2-5lb From Jan 20th)


MetCon:

"Grace"

For Time:

30 Clean & Jerks

#135/#95


BURNOUT:

GHD Sit-Up

4 x 15




McCLINTOCK TRAIL HIKE IN BOULDER,

TODAY!

If you want to carpool, meet at the gym at noon.


SATURDAY, MARCH 25th



30Min AMRAP

70 Walking Lunges

20 T2B

20 Burpees



FRIDAY, MARCH 24th


SKILL:

Handstand Holds


STRENGTH #1:

BTN Press

5 x 10

STRENGTH #2:

Landmine Press

5 x 15


STRENGTH #3:

Plate Front Raise - to Overhead

5 x 15


MetCon:

7Min AMRAP

12 Wall Balls #20/#14

12 BB SDHP #95/#65



THURSDAY, MARCH 23rd


Could not be more proud of this lady, at 61 years old, she Rx'd the KB WOD from Tuesday! Incredible work Barb!


ACTIVE REST DAY!


Each Is For Time

. . . Rest As You Need Between, But ALL 3 MUST BE COMPLETED!

2,000M Row


1Mile Run


200 DU



WEDNESDAY, MARCH 22nd

Birthday WOD!!!!


Last years Deadlift picture....

 .... Last nights Deadlift!


Dear Cupcake,

WOW, what a difference a year makes! We knew from the beginning that you were going to be an incredible athlete and show quick improvements, but HOLY CRAP, we did not expect such a drastic physical change! You have completely transformed, and we are incredibly blessed to be part of your journey. We have enjoyed every minute with you, from regular WODs, bike rides, hikes/camping & swim WODs, you are a staple of our community and the gym would not be the same without you! And it certainly wouldn't be the same without hearing you say "That was messed up Coach!" on a daily basis. We are incredibly blessed to coach you, and call you Our Cupcake, and we have enjoyed watching the amazing man you have grown into. We are excited to see what this next year holds for you, and look forward to continuing to be a part of your journey! We love your face!

~Love,

Your MHF'ers~


24Min AMRAP - For Rounds & Load *

1 Squat Clean 

2 Front Squats

3 MU

4 HSPU

8 Sit-Ups

*Increase the load of your Clean & Front Squats EVERY round



TUESDAY, MARCH 21st


STRENGTH:

Deads

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

(add 3-6lb from Jan 2nd)

ACCESSORY #1:

KB Incline Row

7 x 10


MetCon:

For Time

100 KB Swings #55/#35



MONDAY, MARCH 20th


Such a beautiful weekend, we got to bike & swim! Thank you Mike for leading the bike crew, and Thank You Katy for the swim beating!

SKILL:

Elevated Knee Jumps


STRENGTH:

Bench

10 - 10 - 10 - 10 - 10 


MetCon:

Hinge Push-Up     9, 6, 3

Box Jumps 20/24  18, 12, 6



SATURDAY, MARCH 18th


For Time:

800M Run

50 HSPU

800M Run

70 Pull-Up

800M Run

90 Hollow Rocks


For those that are biking to the swim wod, please be at the gym by 12:50, we are leaving at 1pm SHARP!!


* * * SWIM CREW * * *

2pm: Davin & Wendy

2:40pm: Bike Crew - Mike, Dan, Rach

3:20pm: Barb, Nikky, Liz



FRIDAY, MARCH 17th


STRENGTH #1:

Kneeling Squat

10 - 10 - 10 - 10 - 10 

(add 2-5lb From Feb 28th)

STRENGTH #2:

Step-Up into Reverse Lunge

5 x 10 (on each leg)


MetCon:

4Min EMOM

16 Front Rack Lunge #95/#65

8 T2B



THURSDAY, MARCH 16th


STRENGTH #1:

Floor Press

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


STRENGTH #2:

Incline Press

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


MetCon:

10 RFT

7 Push-Ups

21 DU



WEDNESDAY, MARCH 15th


SKILL:

Snatch Balance

3 - 3 - 3


STRENGTH:

Hang Squat Snatch

3 - 3 - 3


STRENGTH:

Snatch

2 - 2 - 2 - 2 - 2


MetCon:

For Time

Snatch #135/#95   3, 2, 1

Bar Over Burpee    7, 6, 5


TUESDAY, MARCH 14th


STRENGTH #1:

Strict OH Press

5 - 5 - 5


STRENGTH #2:

Push Press

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

Add 2-4lb From Jan 6th

MetCon:

For Time - 

5 Wall Walk

15 "V" Ups

20 Push Press #115/#75

15 "V" Ups

15 Shoulder Press Push-Ups (on each side)



MONDAY, MARCH 13th


Swim Crew Doing Work!

WARM-UP:

Good Mornings

4 x10


MetCon: *

7 Rounds For Reps & Time

Max Rep BW Deads

12 K2E

500M Row

*3Min Rest Between Each Round - Track Reps & Time for Each Round



SATURDAY, MARCH 11th


Get As Far As Possible In 25Min

Reps of: 3, 6, 9, 12, 15, 18 .....

KB Swings #55/#35

Wall Balls #20/#14

Push-Ups

Sit-Ups


* * * SWIM CREW * * *

2pm: Katy & Davin

2:40pm: Barb, Mike, Rach

3:20pm: Shelly, Cupcake, Dan-O



FRIDAY, MARCH 10th


SKILL:

Handstand Holds



STRENGTH:

OHS

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


6Min AMRAP

7 OHS #125/#85

7 Burpees



THURSDAY, MARCH 9th


25Min AMRAP

12 BB SDHP #95/#65

400M Run

12 Pull-Ups



WEDNESDAY, MARCH 8th


SKILL:

Strict T2B

5 x 5


STRENGTH:

Bench 

10 - 10 - 10 - 10 - 10 


MetCon:

5 RFT

10 Ring Dips

15 Box Jumps 24/20



TUESDAY, MARCH 7th

Ohhhhhhhh, its a birthday beatdown!


Andrea, You Are A Bad A$$!

 ... From pulling huge Deads ...

 .... To mastering your agility ...

 .... To tossing big weights overhead ...

 .... Working your gymnastics skills ...

 ..... And ALWAYS doing everything with a big smile ...

We adore you!

Dear Andrea,

Good grief girl, you have been more of a blessing to MHF than you probably know! From the minute you walked into the gym things changed. You have brought a special kind of spice that we were missing, and we absolutely love you for it! Your wit mixed with your fiery personality and incredible sense of humor is a triple threat, and we are all entertained by the things that fly out of your mouth! We knew from the first WOD you joined that we were going to see amazing things out of you, and you have not disappointed. You have quickly caught on to some of the most technical lifts and are putting up some of the biggest numbers in the gym. We couldn't be more proud of all your hard work and progress to better your health & fitness, and we are honored to be a part of this journey with you! We can't wait to see the progress you will make over the coming year. 

As requested, here is your STRENGTH ONLY WOD. We hope you love it, we programmed it just for you! Happy Birthday Sweet Girl,  We love your face!

~Love,

Your MHF'ers~


ANDREA'S ALL STRENGTH WOD!


STRENGTH #1:

Back Squats

5 - 5 - 5 - 5 - 5


STRENGTH #2:

Deads

5 - 5 - 5 - 5 - 5

(add 2-7lb from Jan 19th)


STRENGTH #3:

Split Jerks

3 - 3 - 3



MONDAY, MARCH 6th


SKILL:

Pistol Squats


STRENGTH:

Hang Power Clean

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

MetCon:

10Min AMRAP

3 Hang power Cleans #155/#105

30 DU

30 Hollow Rocks



SATURDAY, MARCH 4th


30Min AMRAP

400M Run

50 Goblet Squat #55/#35

25 Pull-Up



FRIDAY, MARCH 3rd

Heck Yeah, It's First Friday! 


25Min AMRAP

10 Back Rack Lunges #105/#75

10 Burpees

20 Sumo Deads #105/#75

20 Sit-Ups

30 Speed Step-Ups (15 on each leg)

30 Russian Twists