MAY WOD 
(Workout Of the Day)

UPCOMING EVENTS!

SWIM WODS:

  • Saturday May 31st - schedule is listed below!

RUNNIN' MHFers!

  • Week 11 is posted

GYMNASTICS:

  • Saturday May 31st - THIS WEEKEND!! 



SATURDAY, MAY 31st

It's a MetCon, Gymnastics AND WetMet type of Saturday!


9am MetCon

 4RFT

400 M Run

30 Box Jumps 24/20

20 Inverted Burpes

25 Wall Balls #20/#14

WetMet!

 Swim WOD

  • 3:30pm: Davin, Diamond Dan-O, MACKalicious (?)
  • 4:10pm: Barb, Wendova
  • 4:50pm: Mike, Hurricane, Susie, Weezy

How can you NOT want to go swimming after watching that?!


FRIDAY, MAY 30th


STRENGTH:

Clean 7x1 @ 90% 1RM


MetCon:

6Min AMRAP

5 Hang Power Clean @ 65%1RM

7 Front Squats

9 Burpee


THURSDAY, MAY 29th


SKILL:

Inverted Goat

STRENGTH #1:

Strict Ring Dips

5-5-5 

STRENGTH #2:

Thrusters

3-3-3

MetCon:

4Min AMRAP

8 KB Swing #70/#55

8 HSPU


WEDNESDAY, MAY 28th


STRENGTH: 

BTNJ/SQUAT Barbell Complex*

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

*1 Set = 2 BTNJ + 7 Back Squats. Add 2-5lb from March 27th lifts


MetCon:

3RFT:

4 Push Jerk @ 70% 1RM

9 Back Squat

12 T2B 


TUESDAY, MAY 27th

BIRTHDAY WOD!


Dear Weezy,

Its been an amazing journey so far! The changes have been a pleasure to watch - we see you very frequently, but we see less and less of you, IT'S AWESOME! And it's hard to believe that it's been a full year since last year's Birthday WOD

We hope you enjoyed your birthday (yesterday), and we hope you LOVE your birthday WOD!!

Love,

Your MHFers

STRENGTH:

Push Press 

5 - 5 - 5 - 5 - 5

MetCon:

1RFT

26 Deadlift @ Body Weight

34 Double Unders

26 Hollow Rocks

24 Arch Rock

26 Hollow Rocks

34 Double Unders

26 Deadlift @ Body Weight


MONDAY, MAY 26th

To honor those who have paid the ultimate price to ensure our freedom.


SPECIAL MEMORIAL DAY SCHEDULE for MURPH:

  • 8:00 am
  • 9:45 am

SATURDAY, MAY 23rd


9am MetCon

Chipper Style, Partner WOD

  • 70 HSPU & Wall Sit
  • 200 Goblet Squats #55/#35 & OH Hold #45/#35
  • 100 T2B & Row
  • 300 DU & Plank

1030am YO-Bility

Get your YOGA on!

(No Open Gym)


3:30pm WetMet

Swim WOD

  1. 3:30pm - Davin, Mack
  2. 4:10pm - Barbie, Lacey, Rachel 
  3. 4:50pm - Weezy, Hurricane, Mike H

A BIG congrats goes out to one of our Lady MHFers...

Lauren, CONGRATULATIONS for graduating from high school! We are very proud of you!

The world is at your finger tips, do great things!! 


FRIDAY, MAY 22nd


STRENGTH:

Pick 2 lifts and find 1RM!!

Met-Con:

50 Burpees for Time


THURSDAY, MAY 21st


STRENGTH #1

Strict Pull-Up

5 - 5 - 5 - 5 - 5

STRENGTH #2

OH Press

7 - 7 - 7 - 7 - 7

MetCon:

50 Plyo Lunge

40 Pull-Up

30 Push Press @ 55% 1RM

50 Plyo Lunge


WEDNESDAY, MAY 20th


STRENGTH:

Snatch/OHS Complex

1 - 1 - 1 - 1 - 1

*1 Set = 2 Snatch reps +5 OHS reps

MetCon:

5 Snatch @ 75%

15 Box Jump 24/20

Please welcome our newest MHFer!

 Aaron is most recent Elements Grad...

   WELCOME TO IT!!   


TUESDAY, MAY 19th


STRENGTH 1:

BENCH

5X5 @ 80% 1RM

STRENGTH 2:

Bent-Over Barbell Rows

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

MetCon

6 Minutes, Get As Far As possible on 4's

4, 8, 12, 16, 20, etc....

Deficit Push Ups 4inch/2inch

Kettle Bell Swings #70/#55

Crossfit MHF in the community, helping to . . .  

"Forge The Future of Elite Fitness"

Congrats to Team "MEATHEAD MHFers" (Will and Coach Mack) for their second place finish at the Arvada High School Football Fundraiser last weekend at MBS CrossFit. #620 total, CLEANS!

And a BIG Congrats to RHS Coach Davin and the Rangeview Mens' Lacrosse team for fielding some extremely fit athletes and building strong work ethic in tomorrow's leaders.


MONDAY, MAY 18th


"READY!?"

"OKAY!!"

"HAPPY-MONDAY!!"

STRENGTH:

1 Rep = 1 Clean, 2 Front Squats, 1 STOH

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


MetCon:

For Time*

20 Cleans

15 Front Squats

10 STOH

* at 60% of your heaviest OH Lift. Every time the bar is dropped, do 10 stick jumps

MHFers are AWESOME!!

Thank you all for the donations and the entries into the 2nd Annual Arvada High School Football fundraiser. Saturday's throw down was held at MBS CrossFit and saw over a dozen MHFers tie or set new PRs on cleans!!

Awesome event to help out a great group of high school athletes!


SATURDAY, MAY 16th


No 9am MetCon or open gym today.

CrossFit MHF will be heading up to CrossFit MBS for the Arvada High School fundraiser! Join us!! More info!

Wear your MHF gear!

* * WET-MET! * *

3:30 - 4:10 Davin, Shawn

4:10 - 4:50: Katie, Wendy

4:50 - 5:30 Rachel, Lacey


TGIF, MAY 15th


STRENGTH #1 

Push Press: Find 1RM

STRENGTH #2

Deads: 5-5-5-5-5

add 3-7lb from March 13th

MetCon: 

1RFT:

200M Run

50 Deads @ 60% 1RM

200M Run 

30 HSPU

200M Run 


THURSDAY, MAY 15th


STRENGTH #1

Hang Squat Clean*

5-5-3-3-3

*add 3-7lb from Feb 14th

STRENGTH #2

Clean 

5-3-3-2-2

MetCon:

6Min AMRAP

3 Power Clean @ 85% 1RM

12 T2B

Barbie power cleaning like a BOSS!!


WEDNESDAY, MAY 14th


3RFT

500M Row

15 Thrusters #95/65

 - - - Rest 2Min - - - 

2RFT

20 Pull-Ups

30 Sit-Up

40 BB Lunge @55%BW

- - - Rest 2min - - -

60 Arch Rocks 

Coach Starrett drops some knoweldge. "Hot, dirty, nasty performance" is the name of the game. MHFers, make a better decision with your footwear.


TUESDAY, MAY 13th


STRENGTH #1:

Bulgarian Split Squat

5-5-5-5-5

STRENGTH #2:

Push Jerk

2-2-2-2-2

MetCon:

10Min AMRAP

10 STOH @ 60% of heaviest OH lift

15 Back Squat

40 DU


MONDAY, MAY 12th


STRENGTH:

OHS 7x2 @ 85% 1RM


MetCon:

8Min AMRAP

7 Power Snatches @ 80%

10 Box Jumps 30/24 


SATURDAY, MAY 10th


5 RFT

20 KB SDHP #70/#55

15 Plate Get-Up $45/#25

4 Wall Walk

30 Plyo Lunge

12 Ring Dips


FRIDAY, MAY 9th

COACH MACK'S BIRTHDAY WOD!

(EVEN THOUGH HIS BIRTHDAY IS ON SATURDAY)


Dear Shawn, (that sounds oddly TOO formal...)

Yo, Smack!

Thanks for all your smiles and cheers, and all you do to make MHF such a special place for all of us! We hope you enjoy the heck out of your birthday WOD, it was programmed special just for you!

"GIT YOU SOME!!"

Love, 

Your MHFers

MetCon:

45 sec Max rep/ 15sec rest

  • Deads @ BW
  • Sit-Up
  • Box Jump 24/20
  • Pull-Up
  • Wall Ball #20/14
  • T2B
  • Goblet Squat #55/#35
  • Push-Up
  • DU
  • Cal Row 

STRENGTH:

SMACK COMPLEX!! 

9-9-9-9-9

5 Deads

3 Cleans

1 STOH

= 1 set


*Power or Squat


THURSDAY, MAY 8th


SKILL:

Handstand Walks

 

STRENGTH:

Front Squat

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

MetCon:

3 RFT

15 HSPU

10 Front Squats @ 60% 1RM

Please welcome our newest MHFers!

 Sarah, Holly, Jessica are the most recent Elements Grad...

   WELCOME TO IT!!   


HUMPDAY, MAY 7th


STRENGTH #1

Hang Squat Snatch*

3-3-3  

add 2-5lb from March 20th

STRENGTH #2

Snatch*

2-2-2-2-2  

add 3-7lb from Jan 22nd

MetCon:

4 RFT (Time Cap 7Min)

10 OHS @ 55% 1RM

10 Bar Over Burpee


A HUGE THANKS . . .

goes out to Coach Sissy-britches and Coach Hill for running classes while Shawn and Rachel were out of town. You two kick ass, thank you!!!


TUESDAY, MAY 6th


For Time

1 Mile Run

40 OHWL @ 50% BW

80 Hollow Rock

100 KB Swing #55/#35

800M Run


MONDAY, MAY 5th


STRENGTH:

C&J

3-3-3-3-3*

*add 3-7lb from Jan 24th

MetCon:

6Min AMRAP of...

Max Thruster @ 60% BW

  • Every time you drop the bar, do 10 K2E
  • Workout Score is # of Thrusters completed

SATURDAY, MAY 3rd


3 RFT

                           RX                                           MODIFIED

Run:                800M Run                          -400M

Goblet Squats:  60 Reps @ #55/#35           -40 reps or 60 without load 

Sit-Ups:           40 Reps                           -20 to 30 reps

Pull-Ups:          20 Reps                           -Ring rows 20 Reps


FRIDAY, MAY 2nd


STRENGTH:

Split Jerk 2-2-2-2-2


MetCon:

4RFT*

10 Power Clean

5 STOH

30 DU


*Lifts are 70% heaviest front rack OH lift


THURSDAY, MAY 1st


STRENGTH:

Back Squat 

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


MetCon:

6Min AMRAP

12 Front Squat @ 60% BW

12 Box Jump 30/24

Always a good review.

Back Squats at 0:40, Front Squats at 2:19.