MAY WOD 
(Workout Of the Day)

WetMet Dates:

  • May 30th (GRC)
  • June 6th (Splash)
  • June 27th (Splash)

SATURDAY, MAY 30th

9am MetCon, let's do it!


5 RFT

400M Run

3 Wall Walk

20 Goblet Squats #55/#35

15 Burpee

10 T2B

* * * * * SWIM CREW * * * * *

  • 3:00pm - Smack, Diesel D
  • 3:40pm - Hot Sauce, Wendova, Katy, Spillman
  • 4:20pm - Hudson, Hurricane, Sissy, MHF Express, Jacy

FRIDAY, MAY 29th

SWIM WOD TOMORROW! Please RSVP by 3pm today.


STRENGTH:

Find 1RM

Hang Power Snatch


MetCon:

Reps: 12, 9, 6, 3, 1

Hang Power Snatch @70% 1RM

Box Jumps 30/24


THURSDAY, MAY 28th


SKILL:

Elevated Knee Jumps

SKILL #2:

Pull-Overs

STRENGTH:

Back Rack Lunges

10 - 10 - 10 - 10 - 10 

MetCon:

3 RFT

20 Plyo Lunge

10 Ring Dips


WEDNESDAY, MAY 27th

Ohhhh yeah, it's a birthday beatdown!!


Dear Weezy, 

Here we are again, celebrating another year of BadAssery from you! MHF would not be what it is without you, and we are incredibly blessed to have you part of the family. We LOVE watching you throw around heavy stuff as though it were nothing. And we love that you push your fellow MHF'ers to keep up with the weights you toss around! You have grown so much from your days at Water World (Shawn is sorry he was an ass, LOL). We have enjoyed watching your progress over the last few years, thank you for allowing us to be along side of you on this journey! Here is to the best year yet. By special request, we programmed this WOD just for you, have fun and enjoy your day!

Love,

Your MHF'ers


Deads, Cleans & KB Swings, that's what Renee is made of!

35Min AMRAP: *

5 Cleans #185/#125

35 KB Swings #55/#35

80 DU

26 Deads #185/#125

35 Hollow Rocks

*It's a PARTNER WOD! Only one partner can be working at once.


TUESDAY, MAY 26th


SKILL:

Handstand Walks


STRENGTH:

Def HSPU

7 x 4

MetCon #1:

1500M Row


MetCon #2: *

100 STOH @ 40% 1RM Push Press

*every time the bar is dropped, do 10 Sit-Ups



MONDAY, MAY 25th

Today, we honor the fallen.

Special Holiday Schedule, 8am and 930am


As always, scaling is available to match your performance level. 

We look forward to seeing you for Memorial Day's "MURPH"!


SATURDAY, MAY 23rd

9am MetCon, is ON!!!


25Min AMRAP:

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

KB SDHP #55/#35

Sit-Up

Wall Balls #20/#14


* * * SWIM CREW * * *

3:00 - Hot Sauce, Lesley, Rack, Wendova

3:45 - Lap Swim (3pm crew, please feel free to stay if you want extra meters .... 4:15, show up early if you want extra meters)

4:15 - Hudson, Hurricane, MHF Express



FRIDAY, MAY 22nd


STRENGTH #1:

OHS

5 x 3 @ 80% 1RM

STRENGTH #2:

Snatch *

5 x 1 @ 90% 1RM

*YES, they are SQUAT snatches!

MetCon:

3 RFT

1 Snatch **

3 OHS

5 Bar Over Burpee

**Bar = 80% 1RM Snatch


THURSDAY, MAY 21st


STRENGTH #1:

BTN Strict Press

5 - 5 - 5 - 5 - 5


STRENGTH #2:

Strict OH Press

3 x 10 @ 65% 1RM

5 x 5 @ 75%

MetCon: *

1 Min Max Rep HSPU

1 Min Max Rep Cal Row

1 Min Max Rep STOH #95/#65

1 Min Max Rep T2B

* Score = Total Reps 



WEDNESDAY, MAY 20th


STRENGTH:

Deads

3 x 7 @ 75% 1RM

3 x 5 @ 80%

3 x 3 @ 85%

3 x 2 @ 90%


MetCon:

1 RFT

50 Box Jumps 24/20

50 Deads @50% 1RM

50 KB Swings #55/#35



TUESDAY, MAY 19th


STRENGTH:

Bench!!

3 x 10 @ 65% 1RM

3 x 7 @ 75%

5 x 3 @ 85%


MetCon: *

5RFT

15 Push-Ups

30 DU

*8min Time Cap


MONDAY, MAY 18th


STRENGTH #1:

Cleans *

2 x 3 @ 75% 1RM

2 x 3 @ 80%

2 x 2 @ 85%

5 x 1 @ 90%

* YES, they are SQUAT Cleans

STRENGTH #2:

Strict Pull-Ups **

5 - 5 - 5 - 5 - 5 

**Add 3- 5lb. from Jan 20th



MetCon:

5Min AMRAP

1 Squat Clean @ Bodyweight

2 Muscle-Up *


*Sub 5 C2B Pull-Ups in place of MU



SATURDAY, MAY 16th

  • 9AM MetCon is ON!!
  • Nutrition Seminar @ 10:30pm, don't miss it!
  • Swim Crew, your WetMet times are below!!

7RFT:

60 Walking Lunges

10 HSPU

50 DU

* * * Swim WOD * * *

3pm - Smack & Germy

3:40pm - Hot Sauce, Wendova, Lesley

4:20pm - Hurricane, Sissy, MHF Express

 


FRIDAY, MAY 15th

Nutrition Seminar TONIGHT @ 7:30pm

RSVP's for Swim WOD are due TODAY!


STRENGTH:

Back Squats

5 sets of Max Reps @ 70% 1RM


MetCon:

8Min AMRAP

5 Back Squat #135/#95

10 T2B


THURSDAY, MAY 14th


For Time:

Run 1Mile 

10 C & J #165/#115

Run 800M

10 C & J #165/#115

Run 400M

10 C & J #165/#115



WEDNESDAY, MAY 13th


5Min AMRAP at Each Station:

3Min Rest Between Stations

Station #1:

6 Pull-Up

6 Burpee


Station #2

7 Wall Ball #20/#14

7 Sit-Ups


Station #3

Calorie Row


Station #4

30 Sec Wall Squat Hold

30 Sec Plank Hold


TUESDAY, MAY 12th


STRENGTH:

Split Jerks

4 x 5 @ 70% 1RM

3 x 4 @ 75% 

3 x 3 @ 80%

2 x 3 @ 85%


Met-Con:

4Min AMRAP

12 STOH #115/#75

6 KB Swings #70/#55


MONDAY, MAY 11th

It's a Coach Birthday WOD!!!!



Dear Coach Smack,

WOW, it has been a pretty spectacular year so far! Winning Winter WODfest and the Masters & Open Overall divisions at the NPC Northern Bodybuilding Championships, we can't wait to see what you do next! Thank you for all you do to make MHF the amazing place it is, and for your constant encouragement and energy. Here is to your best year yet! Now go out and "Git You Some" on this birthday WOD, we LOVE YOUR FACE, LOVE YOUR SHOW!

Love,

Your MHF'ers

"McGhee"

30Min AMRAP:

5 Deads #275/#187 
13 Push-ups
9 Box jumps 24/20


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. 



SATURDAY, MAY 9th

9am MetCon is ON! Nutrition Seminar, 10:15am!


20 RFT:

1 Wall Walk

4 Pull-Ups

8 Hollow to Tuck

12 Stick Jumps

16 Air Squats


FRIDAY, MAY 8th


SKILL #1:

Muscle-Ups *

*If you don't have MU, practice Dips & C2B Pull-Ups

SKILL #2:

Rope Climbs

4 x 2

STRENGTH:

Front Squats

5 x 5 @ 75% 1RM



Met-Con:

5 RFT

7 Front Squats #135/#95

12 Burpees


* * * SATURDAY * * *

IT'S A PARTY AT THE PEPSI CENTER...SEE Y'ALL THERE!!


THURSDAY, MAY 7th


STRENGTH:

Push Jerk

2 x 5 @ 70% 1RM

3 x 3 @ 80% 1RM

3 x 2 @ 85% 1RM

3 x 1 @ 90% 1RM


MetCon:

6Min AMRAP

5 Push Jerk #155.#105

35 DU


YOGA IS ON FOR SUNDAY! 9am!!


NUTRITION SEMINAR - TONIGHT @ 7:30!


WEDNESDAY, MAY 6th


2 RFT

1000M Row

20 T2B

800M Run

40 Front Rack Lunge #95/#65

40 KB Swings #55/#35



TUESDAY, MAY 5th

Time For a HERO WOD!


"Holleyman" *

30 RFT

5 Wall Balls #20/#14

3 HSPU

1 Power Clean #225/#155 **

*40Min Time Cap 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


** Modified Loads For Cleans

1) #195/#135

2) #175/#120

3) #155/#105

4)  #135/#95

5)  #115/#75


MONDAY, MAY 4th

Spring Challenge! Keep up the good stuff, We are now past the half way point!


STRENGTH:

Thrusters

5 - 3 - 3 - 2 - 2


MetCon:

Tabata Pairs*

8 Minutes, alternating movements**

Thrusters #96/#65

Box Jumps 24/20

*Scoring is total reps.

**20 seconds work, 10 seconds rest/transition for the entire 8 minutes, alternating between thrusters and box jumps


This Saturday!!


SATURDAY, MAY 2nd

9am MetCon is ON!!!


7 RFT

20 KB Swings #55/#5

15 Burpees

10 Toes To Bat (T2B)


Brett B and Mike M,

Good luck at this weekend's Spartan Race!!

Crush that course, you Bad MHFers!!


FRIDAY, MAY 1st - Happy May Day!

FIRST FRIDAY AT FUZZY'S!


STRENGTH:

Find 1RM Push Press


MetCon:

3 RFT

400M Run

12 HSPU

8 STOH @ 65% 1RM Push Press