MAY WOD
Workout Of the Day

* * * MAY SWIM DATES: * * *

Saturday May 7th

Saturday May 14th

3-5pm @ Golden Rec Center



TUESDAY, MAY 31st

We hope you all had a safe Holiday weekend! 


SKILL #1:

Handstand Walks

Work for Max Distance

SKILL #2:

Strict T2B

7 x 7

STRENGTH:

OHS

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


MetCon: *

For Time

65 OHS #95/65

*Every time the bar is dropped, do 15 KB Swings #55/#35


MAY ADVENTURE:

The Royal Gorge - May 28th-30th

Coach, Sissy & Bacon will be heading down after our annual Murph WOD on Saturday(28th).

Please come join us for the whole weekend or just a day!! Feel free to bring the whole family, and enjoy this amazing wonder of nature in our own backyard! 



SATURDAY, MAY 28th


Please join us @ 9am in celebration of Memorial Day and to honor our fallen Heroes by participating in our annual Murph WOD!

Scaling and modifications for this workout will be available, so all fitness levels are welcome. Please feel free to bring friends & family! 


* * * FYI * * *

No Open Gym Saturday

&

NO CLASSES MEMORIAL DAY!

Have a fun and safe weekend MHF'ers!



FRIDAY, MAY 27th


STRENGTH #1:

Hang Power Snatch

2 - 2 - 1 - 1 - 1


STRENGTH #2:

Power Snatch

2 - 2 - 2 - 2 - 2


MetCon:

For Time -

10 Power Snatch #125/#85

80 Stick Jumps

50 Russian Twist #25/#15

8 Power Snatch #125/#85

60 Stick Jumps

40 Russian Twist #25/#15

6 Power Snatch #125/#85

40 Stick Jumps

30 Russian Twist #25/#15


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

REMINDER OUR ANNUAL DATE WITH MURPH IS TOMORROW @ 9am!

Feel Free To Invite Friends & Family To Join Us For This CrossFit Benchmark!!



THURSDAY, MAY 26th


WARM-UP:

BTN Press

3 x 10

STRENGTH #1:

Landmine Press

7 - 7 - 7 - 7 - 7

STRENGTH #2

Shoulder Shots

5 x 12

STRENGTH #3:

Plate Front Raise w/ Chest Press

5 x 15 (of each)

MetCon:

3RFT

3 Wall Walk

300M Row



WEDNESDAY, MAY 25th


STRENGTH #1:

Back Rack Lunges

7 x 10 (each leg)

STRENGTH #2:

Stiff Deads

7 x 15

STRENGTH #3:

Speed Bench Step-Overs

7 x 15 (each leg)


MetCon:

6Min AMRAP

10 Front Rack Lunges #95/#65

10 Sit-Ups


TUESDAY, MAY 24th

FITNESS CHALLENGE POST-TEST:

30Min AMRAP: *

200M Run

1 Clean (Hang, Power, or Squat) **

10 HSPU

*Increase load of clean every round

**Score = Rounds & Load


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

For those that would like post Challenge measurements done, set up a time with Coach!



MONDAY, MAY 23rd


STRENGTH:

Incline Bench

3 - 3 - 3 - 3 - 3 - 3 - 3 

ACCESSORY:

Banded Chest Fly

5 x 10

MetCon:

5 RFT

12 KB Swings #55/#35

12 Floor Wipers #95/#65

12 Box Jumps 24/20

We are incredibly proud of Katy for completing her first TRIATHLON!!! She has busted her butt to train and prep for this event, and had a great race yesterday! Amazing work girl!


SATURDAY, MAY 21st

9am OBSTACLE COURSE!!!


25Min AMRAP:

1 Tire Drag

10 SandBag GTS #45/#30

10 Sledge Hammer Stikes

1 Trip Down the Monkey Bars

Wall Slides

5 Hurdle Hops

5 Shoot Throughs

1 Rig Crawl

1 Pull-Over



FRIDAY, MAY 20th


STRENGTH #1:

Hollow Hold

Band Lat Pull-Down

7 x 7

STRENGTH #2:

BB Bent Over Row

7 x 12

MetCon:

10Min EMOM

6 C2B Pull-Ups

9 Burpees



THURSDAY, MAY 19th


STRENGTH:

Back Squats

4 Sets Max Reps @ BW +15lb

3 Sets Max Reps @ 90% BW

2 Sets Max Reps @ 75% BW


MetCon:

2 RFT *

100 DU

100 Air Squat

* Time Cap = 13min



WEDNESDAY, MAY 18th


STRENGTH:

Split Jerk

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


MetCon:

For Time

500M Row

20 K2E

25 STOH #115/#75



TUESDAY, MAY 17th


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.

"McGhee

30Min AMRAP

5 Deads #275/#185
13 Push-ups
9 Box Jumps, 24/20



MONDAY, MAY 16th

Looking Forward To Having An Amazing Week with All of You!!


SKILL #1:

Max Height

Elevated Knee Jumps

SKILL #2:

Handsand Walks

*If you have forward walks, work side & backwards walks & pirouettes

STRENGTH:

OHS

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


MetCon:

3 Rounds for Max Rep

40 Sec OHS #125/#85

20 sec REST



SATURDAY, MAY 14th

See Your Faces At 9am!



40Min AMRAP

40 Bench Overs

50 Air Squats

15 HSPU

50 Sit-Ups


* * * SWIM CREW * * *

3pm: Katy

4pm: Barb, Wendy, Liz



FRIDAY, MAY 13th



30Min AMRAP

3 Power Cleans

5 Box Jumps 24/20

2 Front Squats

5 Box Jumps

1 STOH

5 Box Jumps

#155/#110



THURSDAY, MAY 12th


Alright MHF'ers, if you haven't added some Acai into your nutrition yet...

GET ON IT!!! This little berry is an AMAZING superfood, and very yummy!! Coach likes to add them to her green drinks.

Here are a bunch of recipes to try ....

MORE ACAI RECIPES

STRENGTH #1:

Bench

5 - 5 - 5 - 5 - 5 - 5 - 5

(add 2-5lb from Jan 11th)

STRENGTH #2:

KB Incline Row

7 x 10

MetCon:

7 RFT

7 Burpees

7 KB Swing #70/#55


WEDNESDAY, MAY 11th



25Min AMRAP: *

400M Run

Max Rep Thruster #95/#65

*Score = rounds & Thruster reps


Try to add some Acai into your nutrition this week! You can buy single serve Acai pulp packets at Safeway in the frozen food section.

Try this smoothie recipe, it is LOADED with super foods!!

Kale, Berry, Acai Smoothie



TUESDAY, MAY 10th


STRENGTH:

Hang Squat Snatch

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

(add 1-3lb from Feb 21st)

MetCon:

HERO WOD "TYLER"

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

5 RFT
7 Muscle-ups *
21 reps 95 pound SDHP

* Do 7 C2B Pull-Ups & 7 Ring Dips in place of MU 



MONDAY, MAY 9th


ACAI - SUPER AMAZING SUPER FOOD!!

Acai Berry Benefits:

  • Fights Cancer
  • Boosts Energy
  • Aids in Heart Health
  • Aids in Digestion
  • Reduces Appetite & Aids in Weightless
  • Anti-Aging 
  • Lowers Cholesterol
  • Detoxifies the body


STRENGTH #1:

OH Strict Press

7 x 1 @ 80% 1RM

STRENGTH #2:

Deficit Deads

5 - 5 - 5 - 5 - 5 - 5 - 5

(add 3-7lb from Dec 29th)

MetCon:

3 RFT *

9 Deads 

3 STOH

25 DU

*#135/#95



SATURDAY, MAY 7th


So Many Things Happening Today:

  • 9am - Furry Scurry! Those that are participating in this event, meet Coach at the Team Packet Pick-Up table around 8am.
  • 9am MetCon is ON!! Coach Sissy is running the beatdown
  • 10am-Noon: Open Gym
  • 1pm: Jr. Fitness
  • 3-5pm: Swim WOD


9am MetCon:

Get As Far As Possible In 25Min:

Reps of: 4, 6, 8, 10 ....


Box Jump 24/20

OHWL #45/#25 (R & L = 1 rep)

"V"-Up


* * * SWIM CREW * * * 

3pm: Katy & Davin

3:20pm: Wendy & Sissy

4:20pm: Mike & Rich


FRIDAY, MAY 6th

FIRST FRIDAY Y'all!!!



30min EMOM:

1 Clean (Power or Squat) #175/#125

5 HSPU

7 Pull-Ups



If you and your pup would like to join us tomorrow, there is still time!! Follow the link below, to register & join our team:

CrossFit MHFurs

Furry Scurry Link:



THURSDAY, MAY 5th


1 RFT:

800M Run

75 KB Swings #55/#35


800M Run

75 Hollow Rocks


800M Run

50 Wall Balls #20/#14


BENEFITS OF COCONUT OIL:

  • Boosts metabolism
  • Aids in weight control
  • Lowers cholesterol & reduces heart disease
  • Supports the immune system 
  • Boosts testosterone
  • Aids in killing off Candida
  • Aids blood sugar regulation
  • Slows skin aging
  • Aids in adrenal & thyroid functions
  • Heals eczema, psoriasis, rosacea, & acne



WEDNESDAY, MAY 4th


STRENGTH:

Deads

1 x 7 @ 65%

3 x 5 @ 75%

3 x 3 @ 80%

3 x 2 @ 85%


MetCon:

For Time - 

Buy In: 20 Burpees


Deads   10, 8, 6, 4, 2

Wall Walks 5, 4, 3, 2, 1


Cash Out: 10 Burpees

* #190/#135



TUESDAY, MAY 3rd


STRENGTH:

Snatch

3 x 3 @ 70%

3 x 2 @ 80%

3 x 1 @ 85%


MetCon:

5Min AMRAP

10 OHS #95/#65

6 K2E

CHECKOUT THE BELOW LINK FOR SOME RECIPES USING HEMP SEEDS 


HEMP SEED RECIPES



MONDAY, MAY 2nd


7Min At Each Couplet - 2Min Rest Between


5 Push Press #115/#75

20 Stick Jumps


200M Row

15 Push-Ups


10 Front Squats #115/#75

10 Sit-Ups


BENEFITS OF HEMP SEEDS:

  • Hemp Seeds are a complete protein
  • Aids in repair & growth of lean body mass = MUSCLES
  • Rich in Vitamin E
  • Increases energy & metabolic rate
  • Lowers blood pressure
  • Improves organ function
  • Aids in immune function
  • Reduces inflammation
  • Promotes a healthy heart & lowers cholesterol
  • Aids in digestion
  • Promotes healthy hormone balance