CROSSFIT MHF
MOVEMBER WOD
(Workout Of the Day)


SATURDAY, MOVEMBER 30th

It's a beautiful Colorado day for a MetCon!!


20 Minute AMRAP

Pick your poison Triplet!*

Increasing rep scheme by 3. (3,6,9,12,15,etc)

*Can be a any movement you want to throttle up. Pretty much any movement you desire, just nothing using barbells. 


MOVEMBER WRAP UP ...

The winning style of Coach Mack's Movember fundraising efforts will be picked! Come to the 9am WOD to see what will happen to that crazy beard!

AND...John from Gluten-Free Things will be joining us and bringing a bunch of goodies, so bring a couple bucks for a post WOD snack. :)


FRIDAY, MOVEMBER 29th

Now that you are all carb loaded, LET'S SQUAT!!


STRENGTH #1

Front Squat

3-3-3-3-3

STRENGTH #2

Back Squat

7-7-7-7-7

MetCon:

1 RFT

30 Push Press #95/#65

30 Front Squat

30 Push Press

30 Back Squat


THURSDAY, MOVEMBER 28th

THE PRE-EAT-BEAT-DOWN! 9:30am!

(Friends & Family Friendly!)



30 Minute AMRAP

400M Run

8 Clapping Push-Ups

12 K2E

16 Box Jumps 24/20

20 KB Swings #55/#35


WEDNESDAY, MOVEMBER 27th


Class Schedule Today:

5:15am, 8am

NooN, 5:30pm

5 RFT:

  • 20 Pull-Up
  • 30 Sit-Ups
  • 40 Walking Lunges (counted Rachel Style)

TUESDAY, MOVEMBER 26th

STRENGTH TWO'FER!!


STRENGTH #1:

Snatch

2-2-2-2-2

STRENGTH #2:

Hang Squat Clean

3-3-3-2-2

MetCon:

7Min AMRAP

3 GTOH #165/#115

6 BurpeeS


MONDAY, MOVEMBER 25th

The winds of change are a blowin'!!


STRENGTH #1:

Deads 5x3

@ 85% 1RM

STRENGTH #2:

Jerks 7x1

@ 90% 1RM

MetCon:

3 RFT

12 Deads BW + 15lb

12 HSPU

30 DU



* *  Holiday Challenge Starts THIS WEEK!! * *

 Every member of each team must get measurements and get weighed-in THIS WEEK!! (Unless you got measurements this weekend)

This is going to be a fun challenge! Some teams are even planning on losing weight throughout the challenge!! We are excited to see amazing things out of you all, let's make this holiday season GREAT, without expanding out waistlines!


SATURDAY, MOVEMBER 23rd

Get in and get in on this MetCon!


Break It Up How Ever You Need To Get It Done, but

... get it done FAST!!

  • 100 KB SDHP #70/#55
  • 50 Sandbag Get-Ups #45/#30
  • 100 Push-Ups
  • 200 Air Squats
  • 1500M Row
  • 200 OH Walking Lunge #45/#25

Oh, that beard.

We are well into MOvember, the awareness and fund raising efforts are rolling full steam ahead! In less than a weeks, "something" will happen to Coach Mack's beard.

Saturday, MOvember 30th.  

Your voice CAN be heard!!


FRIDAY, MOVEMBER 22nd

 Totally MHF'totaled? TOTALLY!!!!!!


MHF TOTAL!!

C & J: 1-1-1

Bench: 1-1-1

OHS 1-1-1

 

This is Our take on CrossFit Total, so come ready to move some serious loads! 

**Make sure you give yourselves enough time to mobilize and get those tissues ready. Please show up early if you need extra mobility time.**


THURSDAY, MOVEMBER 21st

CALORIE BURNER!!!!


20 Minute AMRAP

5 Deads @ 70% 1RM 

50 DU

20 Pull-Ups


WEDNESDAY, MOVEMBER 20th

THE MID-WEEK PUSH!!!


STRENGTH #1:

BB Bent Over Row

5x10

STRENGTH #2:

Strict Ring Dip*

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

*add weight to these if you are able

MetCon:

EMOM 10Min

5 KB Swing #70/#55

5 HSPU

5 Box Jumps 30"/24"


TUESDAY, MOVEMBER 19th

Buckle up, it's a CORE CRASH!!


STRENGTH:

BB Back Rack Lunge

10-10-8-8-8-6

MetCon:

5 Minute AMRAP

Max Rep* Front Squat #115/#75

*Every time you drop the bar, do 8 Burpees, on the spot.

CORE CRASH!!!

Core Burn-Out:

Once you cash out at one movement, immediately go to the next movement.

  • Strict T2B
  • "V" Up
  • Hollow Rocks

There's Lexi administering the smack-down on the V-Ups!


MONDAY, MOVEMBER 18th

Starting the week snatchin'!!


SKILL:

Elevated Knee Jump

STRENGTH:

Snatch 5-3-3-2-2-1-1

MetCon:

21-15-9

Wall Ball #20/#14

Hang Power Clean #95/#65


Congrats to Brett Berg for his performance at WORLD's TOUGHEST MUDDER!

24 hours, 10 laps, 50 miles, 220 amped up obstacles completed. Finished in the top 25%.

NICE WORK BRETT BERG!

And Congrats to Coach Mack for his placings at this weekend's Rocky Mountain Bodybuilding Championships!

  • 1st place,  Master's 35-39 Age Class
  • 4th place, Open Light Heavy Weight Class

SATURDAY, MOVEMBER 16th


Buy In: 800M Run


3 Rounds

20 Burpees

30 Sit-Ups

40 KB Swings #55/#45


Cash Out: 800M Run



FRIDAY, MOVEMBER 15th

FABULOUS!!


STRENGTH #1:

Back Squat 3x5

@ 80% 1RM

STRENGTH #2:

90 sec AMPRAP

Back Squat @ BW

MetCon:

4RFT

10 Back Rack Lunge  #95/#65

10 HSPU

10 SDHP #95/#65


WORLD'S TOUGHEST MUDDER!!

And our own Wildman Brett Berg is all in!!

 The race starts Saturday at 10am EST! (8am in Colorado)

GOOD LUCK BRETT BERG! YOU ARE AN ANIMAL!!


THURSDAY, MOVEMBER 14th

FRIDAY'S EVE!!!


SKILL:

Triple Unders

STRENGTH: 

Hang Squat Snatch 3-3-3

Met-Con:

5Min AMRAP

5 Power Snatch #115/#75

10 T2B

10 Box Jumps 24/20


MOVEMBER IS HERE, WE ARE ALMOST 1/2 WAY THROUGH IT! Remember, MHF has a team, "Mo MHFers"!

AND, Coach Mack's beard is on the line!! You have the chance to tell him what to do with that beard of his!! 


WEDNESDAY, MOVEMBER 13th

BIRTHDAY WOD!


She had ALWAYS been told NO. She was told she would NEVER run, jump, squat, and do a lot of the things most people normally take for granted.

She worked extremely hard to develop her strength, power, speed, agility and coordination.

 

and She fought hard to complete:

  • 2013 Fight For Air Stair Climb (Yes, she raced UP 50+floors)
  • Barbells4Boobs,
  • The Rx Dash'N'Bash,
  • Arvada High School Football team "Cleans/MetCon" Fundraiser

All on the list.

Check. Check. Check. And...check!

She can now complete deficit push-ups, Strongman Farmer Carries...

 Clean&Jerks, Deadlifts, high-rep, linked, full Pull-ups!

Prowler Sleds. pushing AND pulling...

AND, she can now squat & jump! 

Dearest Nikky,

You are TRULY inspiring. Everybody you train with, your coaches, your friends, and your family are all highly impressed and motivated and PROUD! You have worked your tail off to overcome huge obstacles with the limitations of your knees. We have absolutely LOVED watching you pull your inner athlete out and put it on display!

We hope you had a HAPPY BIRTHDAY and are glad the family is healthy. Now, on to your birthday WOD celebration! We hope you LOVE your birthday WOD!

Love,

Your MHFers

Skill:

"L" Holds 

STRENGTH #1: 

Push Press

7-7-7

STRENGTH #2:

Deads

7-7-7

MetCon:

3 RFT

20 Deads #135/#95

10 Shoulder to OH  #135/#95



TUESDAY, MOVEMBER 12th

A WHOLE LOTTA ACTION!


Skill #1:

Handstand Walks


Met-Con:

7Min AMRAP

10 Cal Row

12 Push-Ups

Skill #2:

Max UNBROKEN Hollow Rocks


Strength:

3Min AMRAP

BenchPress

BW / 70% of BW


MONDAY, MOVEMBER 11th

BIRTHDAY WOD!


HULK SMASH!!

Land.

Air.

Sea.

Moving heavier loads, further...FASTER!!

CrossFit Competitor!

Dash'N'Bash, B4B, and below, at The Fresh Meat Competition!

Dear Joe,

We couldn't be MORE pleased that you got suckered into, errr, decided to try one of our MetCon classes! From the first class, we could see your innerKool-Aide drinker was ready to BUST OUT! And BUST out you did!

It has been a pleasure to watch a list of accomplishments grow and improvements continue! Your energy and your push to always "Be Better" is very motivational stuff! 

With Lesley side by side and the kids on board, we have seen spectacularness with our own eyes and we know there is so much more in the tank! We hope you have a wonderful birthday and we hope you LOVE your Birthday WOD!

Love

Your MHFers 

JOE'S BIRTHDAY WOD!

STRENGTH:

Cleans

3 - 3 - 3 - 2

 

MetCon:

11 Minute AMRAP

11Goblet Squats #70/#55

11Pull-Ups

72 DUs 

A Huge congrats to the oldest for lettering in Football...AS A FRESHMAN!

Go Jaden, Go AHS!


To ALL Active, reserve, retired and their families, THANK YOU! Happy Veterans' Day

USMC, Happy 238th birthday.

Semper Fidelis.


SATURDAY, MOVEMBER 9th

BIIIIG SATURDAY!!


8:00am: SQUAT CLINIC!


9:00am: MetCon!

20 Min AMRAP 
Max UNBROKEN at each movement:

Push-Ups

Wall Ball #20/#14

Hollow Body Hold (each seconds = 1 rep)

Wall Walk

Plyo Lunge


3:30pm - 5:30pm SwimWOD!

Efficiency review

Warm UP, S/K/P

 WetMet

2* X 25

2* x 50

2* x 100

*Full recovery

  • CLASS SCHEDULE:
  • 330pm: Dan-o, Barbie
  • 400pm: Brett S, Mike H, Hurricane
  • 430pm: Jacy, Predator, Machete
  • 500pm: Sissy & Susie
  • * Remaining 2013 Swim WODS *

    • Saturday, December 14th, 3:30pm - 5:30pm (BENCHMARK, DON'T MISS IT!!)

     Please RSVP by 3:30pm that Friday.

    Remember, in the winter months we tend not to drink as much water. Don't let the pool zap your hydration and electrolytes. And by the time your mouth feels dry, you are already on your way to Dehydrationville. Drink in advance and swim hard! 

     


    TGIF, MOVEMBER 8th

    FRIDAY!!


    Take a couple minutes and check out some knowledge.

    STRENGTH 1:

    Sotts Press

    3-3-3 

    STRENGTH 2:

    Snatch

    2-2-2-2-2

     MetCon:

    4RFT

    12 OHS #115/#75

    40 DU


    THURSDAY, MOVEMBER 7th

    It is a beautiful day for this WOD!!


    25 Minute AMRAP

    400M Run

    20 Thrusters #95/#65

    20 T2B


    WEDNESDAY, MOVEMBER 6th

    ELBOWS UP, FRONT SQUATS!!


    STRENGTH:

    Front Squat 5x2 @ 90%


    MetCon:

    Get as Far as Possible in 7min

    Hang Squat Clean #135/#95  1, 2, 3, 4, 5 ....

    Muscle Ups*  1, 2, 3, 4, 5 ....

    *Sub either pull-ups or ring dips (which ever you need more practice on) for the MU if you don't have them


    TUESDAY, MOVEMBER 5th

    GOING UP!!


    STRENGTH:

    OH Press 2 - 2 - 2

    Push Press 2 - 2 - 2 

    Push Jerk 2 - 2 - 2

    Split Jerk 2 - 2 - 2

    MetCon:

    3RFT

    500M Row

    20 Kb Swings #55/#35


    MONDAY, MOVEMBER 4th

    MONDAY FUNDAY...DEADS!!


    STRENGTH:

    DEADS

     7 - 7 - 5 - 5 - 3

     

    MetCon:

    12 Minute AMRAP*

    Body Weight Deadlifts (As many as possible UNBROKEN)

    12 Push Ups

    20 Stick Jumps

    *Score is MAX DEADS!


    HUGE CONRGATS to Stephen for celebrating his 29th birthday AND placing top 5 at this weekend's Red Rocks Throwdown! That's one heckuva week!!


    SATURDAY, MOVEMBER 2nd

    A BEAUTIFUL COLORADO NOVEMBER MORNING IS PERFECT FOR A PARTNER WOD!!


    4 Minute AMRAP at each station 

    Partners may switch movements at anytime in order to get the most reps out. 

    STATION 1:

    • Prowler Push #90/#50 added to the sled (Each 50 ft gym length = 1 rep)
    • Russian Twist #30/#20 (counted Shawn Mack style).

    STATION 2:

    • Row (for calories)
    • KB Thruster #45/#35 

    STATION 3:

    • Shoot Through
    • T2B

    STATION 4:

    • Wall Sit w/ Wall Ball Hold Over Head #20/#14
    • Sandbag Bent Over Row #60/45

    Stephen will be competing in today's "Red Rocks Throw Down"! If you are in the neighborhood, stop by and cheer him on!

    HEAT TIMES!

    WOD1 Brutal Annie 9:52 AM

    WOD2Triple Gainer 12:16 PM

    WOD3 Toxic Debt  3:40 PM


    FRIDAY, MOVEMBER 1st

    MOVEMBER HAS BEGUN!

    Click here to view our Team Page and/or to join "Mo MHFers"!


    SKILL:

    Handstand Walk

    STRENGTH:

    Tic-Tock Lunge

    3-3-3-3-3

    MetCon:

    3 RFT

    10 Back Squat #135/#95

    20 "V"- Up

    15 HSPU