NOVEMBER WOD
Workout Of the Day

It's that time of year again...Holiday Challenge!

Let's get through the season and have our pants still fit!

Nov 14th - Jan 7th


NOVEMBER

SWIM DATES:


Saturday Nov 19th

2-4pm

Golden Rec Center

HOLIDAY CHALLENGE WEEKLY GOAL:

3 Days of 15-30Min of fasted cardio.

If you are a 5:15am athlete, feel free to come in a bit early and get this knocked out, Coach will be there by 4:45 every day.

If you are an afternoon athlete, feel free to come in during the morning class if you like . . . or here are a few options to do at home:

15Min AMRAP:

15 Burpees

25 Sit Ups

10 RFT:

75 Jumping Jacks

10 Push-Ups


15 RFT

50 Mountain Climbers

25 Air Squat


20Min AMRAP

 20 Sprawls

12 Plyo Lunge

15 Hollow Rocks


WEDNESDAY, NOVEMBER 30th


STRENGTH #1:

Strict Pull-Ups

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


STRENGTH #2:

KB Bent Over Row

7 x 10


STRENGTH #3:

Supine Ring Row

7 x 10



MetCon:

3 RFT

5 Muscle-Ups

9 Box Jumps 30/24



TUESDAY, NOVEMBER 29th



Holiday Challenge Healthy Eating Tip:

STRENGTH:

Back Squat

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


MetCon:

"Annie"

50- 40 - 30 - 20 - 10

DU

Sit-Ups



MONDAY, NOVEMBER 28th


Warm-Up:

Bradford Press

3 x 10


STRENGTH:

Strict OH Press

5 - 5 - 5 - 3 - 3

(add 2-6lb from Sept 30th)

ACCESSORY #1:

Underhand Strict Press

3 x 10

Accessory #2:

Landmine Press

3 x 12

MetCon:

For Time

20 HSPU

25 T2B

30 Wall Balls #20/#14



* * * HOLIDAY CHALLENGE WEEKLY GOAL: * * *

For those wanting a little extra push this week for the Holiday Challenge...

Add in a 1,000M Row for time, 3x this week during your warm-up.



THANKSGIVING SCHEDULE:

  • Thursday: 8am & 9am - PLEASE RSVP YOUR SPOT!
  • Friday: 9am, 4:30pm & 5:30pm
  • Saturday: 9am



SATURDAY, NOVEMBER 26th


Let's do our ABSOLUTE BEST to avoid this, stay on track with those Holiday goals!


25Min AMRAP

400M Run

20 KB Thursters #55/#35

20 Box Jumps 24/20



FRIDAY, NOVEMBER 25th

Since you are carb loaded, let's put it to use!


STRENGTH:

Bench

2 - 2 - 2

add 1-4lb from Oct 31

or add 2-6lb from Oct 17th

ACCESSORY #1:

2 Sets:

Max Rep Bench @ 

60% Final Set of Strength


ACCESSORY #2:

Ring Dips

5 x 7

*If you are capable of loading them, do so


MetCon:

4Min AMRAP

20 DU

5 Push-Ups



THANKSGIVING  

THURSDAY, NOVEMBER 24th


MHF'ers, we are thankful for each one of you! Every single one of you brings a special something to our family, that makes MHF what it is. On this day of thanks, we want to let everyone know how blessed we are by all of you, THANK YOU ALL for the opportunity to be a part of your fitness journey! We love your faces!

Enjoy your Thanksgiving feasts, but keep it under control, Holiday Challenge is well under way!


THANKSGIVING PRE-EAT BEATDOWN

35Min AMRAP:

30 Stick Jumps

12 Deads

12 Pull-Ups

20 Sit-Ups

3 Clean & Jerks

*BB Load = 70% 1RM C & J



WEDNESDAY, NOVEMBER 23rd


STRENGTH:

1 Front Squat + 3 Back Squat = 1

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


MetCon:

2Min Max Rep Front Squat #95/#65

2Min Max Rep Hollow Rocks

2Min Max Rep Back Squat #95/#65

2Min Max Rep Arch Rocks

2Min Max Rep Air Squat



TUESDAY, NOVEMBER 22nd


SKILL #1:

Get INVERTED!

Work on an inverted skill you struggle with or want to get better at.

SKILL #2:

Strict T2B

7 x 7


STRENGTH:

Split Jerk:

5 - 3 - 3 - 2 - 2

(add 2-5lb from Sept 30th)


MetCon: 

6Min AMRAP:

12 KB Swings #55/#35

8 HSPU



MONDAY, NOVEMBER 21st


SKILL:

Tabata DU


STRENGTH:

1 Hang Squat Snatch + 1 Snatch + 1 OHS

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

(Hands can not come off the bar)


MetCon: *

3 RFT

5 Hang Squat Snatch

7 OHS

9 Burpees

* BB load = 65% final set of strength



SATURDAY, NOVEMBER 19th


10Min to practice 2 Skills of your choice


20Min AMRAP

20 Stick Jumps

2 Wall Walks

12 Speed Step-Up (on each leg)

20 Russian Twist #25/#15


* * * SWIM CREW * * * 

2pm: Katy & Davin

3pm: Barb, Cupcake, Nikky



FRIDAY, NOVEMBER 18th


STRENGTH:

Back Squat

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

(add 2-5lb from Oct 18th)


MetCon:

7RFT

15 Back Squats #115/#75

30 Hollow Rocks



THURSDAY, NOVEMBER 17th


35Min AMRAP:

500M Row

25 Box Jumps 24/20

25 Pull-Ups

25 KB Swings #55/#35



WEDNESDAY, NOVEMBER 16th



TUESDAY, NOVEMBER 15th


Holiday Challenge Pre-Test


STRENGTH #1:

Push Press 

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

(add 2-5lb from Oct 20th)


STRENGTH #2:

Back Rack Lunge

5 - 5 - 5 - 5 - 5


MetCon:

2Min Max Rep DU


2Min Rest


3Min AMRAP: 

6 Front Rack Lunges

2 STOH

 #95/#65



MONDAY, NOVEMBER 14th

MHF'ers, Coach Missed You!

Thank You Again For the Get-A-Way!



 . . . Starting off the week with a birthday WOD! . . .

Dear Nikky,

You girl, make us smile! We love your sassy personality and fantastic sense of humor! It has been absolutely incredible to watch your progress over the last 6 years, and it has been an extreme pleasure to be along side of you on this journey. You have continued to inspire us over the past year with your never failing persistence to better yourself and not let your "injury" limit your progress. We love you to pieces and are blessed to have you part of the MHF family! We are excited for the upcoming year, there are so many amazing things in store for you and we are honored to be a part of it! We love your face sister, as requested, here is your birthday WOD! 

~Love,

Your MHF'ers~

STRENGTH:

Power Cleans

3 - 3 - 2 - 2 - 1


MetCon:

11 RFT

4 HSPU

7 Sit-Ups



FRIDAY, NOVEMBER 4th -

SATURDAY NOVEMBER 12th


* * * THE GYM IS CLOSED THIS WEEK * * *

Reminder, Coach is out of town this week! Full class schedule and one-one-one clients will resume on Monday, November 14th. 

Thank you all for being so supportive and understanding about this closure, so Coach can take a much needed get-a-way! It is appreciated more than you all know!

Below are several WODs you may do on your own, pick 2-4 of them to hit this week. Feel free to call each other and do a few together as a group if you like!

Again, thank you for this time off! Coach is excited to get back to you all and get everyone going on the Holiday Challenge.

Have a fantastic week MHF'ers!


4RFT:

75 Air Squat

40 Push-Ups


15Min AMRAP:

10 Burpees

30 Hollow Rocks


For Time:

5K (3.1miles) 


12Min AMRAP

20 Dips (Do off a coffee table or chair)

10 "V"-Ups

20 Plyo Lunges


For Time: As A Chipper

300 Air Squat

200 Sit-Ups

100 Burpees


For Time:

1Mile of Walking Lunges


25Min AMRAP

400M Run

50 Air Squats


11Min AMRAP

8 Burpee

10 Sit-Up

30 Mountain Climber

10Sit-Up


8Min AMRAP

10 Push-Ups

20 Russian Twist


For Time:

400M Run x 6

Rest 3Minutes between each



* * * * * THIS WEEK IS FIRST FRIDAY! * * * * *


THURSDAY, NOVEMBER 3rd



WEDNESDAY, NOVEMBER 2nd

HUGE PR's on CF Total Yesterday, Awesome Work MHF'ers!


22Min AMRAP

30 DU

5 HSPU

10 Front Rack Lunges #75/#55

10 Sit-Ups



TUESDAY, NOVEMBER 1st


Due to the time that this workout takes, today, classes will be run as an Open Gym format

Times are:

4:45am - 6:15am

4pm - 7:30pm


CROSSFIT TOTAL:

Back Squat 1 - 1 - 1

OH Press 1 - 1 - 1

Deads 1 - 1 - 1