CROSSFIT MHF
OCTOBER WOD


WEDNESDAY OCTOBER 31st

HAPPY HALLOWEEN!!



20 MINUTE AMRAP

500M Row

10 Thrusters #115/#75

12 Pop Push-Ups 8"/4"

15 Toes to Bar


**Costumes are welcome, but goodies with HFCS are NOT!!!**

MHF'ers Steve, Holly, Rikki, Coach Patton and Barbie...grinding out the WOD!

Nice work!!


TUESDAY OCTOBER 30th

GREAT SNATCHING!!


STRENGTH

BACK SQUATS

5X3@80% of 1RM

* * * * * * * *

WOD

1RFT:

*30 OH Walking Lunge #95/#65

*50 BB Back Rock Walking Lunge #95/#65

*70 Body Weight Lunges

(click link for team MO MHF'ers!)

Time to grow sexy 'staches!!

"MO MHF'ers"!!!

Ladies...you can get involved, too!! As "Mo-Sista's

OVERVIEW OF MOVEMBER

During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo's, these men raise vital awareness and funds for men's health issues, specifically prostate and testicular cancer initiatives.

Once registered at www.movember.com, men start Movember 1st clean shaven. For the rest of the month, these selfless and generous men, known as Mo Bros, groom, trim and wax their way into the annals of fine moustachery. Supported by the women in their lives, Mo Sistas, Movember Mo Bros raise funds by seeking out sponsorship for their Mo-growing efforts.

Mo Bros effectively become walking, talking billboards for the 30 days of November. Through their actions and words they raise awareness by prompting private and public conversation around the often ignored issue of men’s health.

At the end of the month, Mo Bros and Mo Sistas celebrate their gallantry and valor by either throwing their own Movember party or attending one of the infamous Gala Partés held around the world by Movember, for Movember.


MONDAY OCTOBER 29th
AWESOME WORK AT BARBELL FOR BOOBS!


FUN-DAY, MON-DAY =

STRENGTH (X2) and a QUICKIE (WOD)!

STRENGTH 1

Snatch

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

STRENGTH 2

OH Press

5 - 3 - 3 - 2 - 2

WOD

Power Snatch #95/#55 (10,8,6,4,2,1)

BB SDHP #95/#55 (20,16,12,8,4,2)



SATURDAY OCTOBER 27th
FUN TIMES!! We hope to see you ALL at some point Saturday!!


SATURDAY, 9AM!

1RFT

25 Pull-Ups

75 Slammer GTOH #40/#30

75 Push-Ups

75 Hollow Rocks

75 Wall Balls #20/#14

25 Pull-Ups

* * * *

THERE WILL BE NO OPEN GYM THIS SATURDAY!

* * * *

We are heading over to hang out with our friends at CrossFit Surge for a "Barbells for Boobs" fundraising event..."HELEN MEETS GRACE"!!

Our MHF'ers are in the 11am and 11:30am heats. If you aren't participating, please make plans to come on down, hang out and check this out!

It's gonna be an AWESOME event with AWESOME folks over at CrossFit Surge!!




FRIDAY OCTOBER 26th
BIRTHDAY WOD for a TGIF!!!!


Whether it's PR'ing into the TRIPLE DIGITS on a Front Squat...

Or exhibiting her impressive HOPS. . .


Or passing the Colorado State Bar Exam PRIOR to her 26th birthday. . .

Or moving efficiently and FAST. . .

Or being Mom to 3 sweet kidos. . .

Or being half of the Dynamic-AM-Sisters-Duo...

We LOVE having Holly share her CrossFit experience with us as an MHF'er!!!

Holly Dearest,

Your birthday WOD is.....

* * * * *

26 Minute AMRAP

10 Front Squats #115/#75

26 KB Swings #45/35

10 Sit-Ups

*~*Happy Birthday Holly*~*

* * * * *

They completed Elements this week and have already drank the Koolaide! Please welcome the newest MHF'ers to the mix...

Jeromy and Mishara!

WELCOME TO IT!!!


THURSDAY OCTOBER 25th
EXCELLENT MOVEMENT, NICE OHS's On Wednesday!!!!

On tap for today....GOOD MORNINGS for a GREAT MORNING!


STRENGTH

Good Mornings 5x5

WOD : 12Min AMRAP

10 Deads #225/#135

10 Ring Dips

* * * * * * *

JOIN US FOR...

at Crossfit Surge THIS Saturday!!!


WEDNESDAY OCTOBER 24th
Time to play with some HEAVY Stuff!!


STRENGTH

OHS 3-3-3-2-2


WOD

1RFT

200ft Farmer Carry #220/#140

25 OHS #95/#65

500M Row

Amberger Crushin' some carries!



TUESDAY OCTOBER 23rd
Impressive numbers on yesterday's Back Rack JERKS!!


STRENGTH

Bent Over Barbell Rows

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

WOD

10 Minute AMRAP
10 Barbell Bent Over Rows #115 / #75

25 DUs

A COUPLE QUICK NOTES....

1 - SwimWOD. Chat with a coach, we are thinking about scheduling some WODs to get the rust out. Who feels like taking a dip in the pool?

2 - MOvember is approaching! Coach Mack plans on rocking something amazingly ...well, rediculous for the month of MOvember. You know Shawn. Who else is in?! Click below for more info on this worthy cause!!


Some of our Handsome fellows rocking the 'stache! Excellent work, Gents. Excellent.


MONDAY OCTOBER 22th
A reason to look forward to Mondays....

MHF's FUN-DAY, MON-DAY!!!



STRENGTH

Behind The Neck JERK

2 - 2 - 2 - 2 - 2

WOD

3 RFT:

400M Run

15 Push Press #95/#65

10 Box Jumps 24″/20″

A couple things ROCK about this picture from our "WOD IN PINK" (The MHF 1st-Saturday-in-October-ALL-PINK-workout-for-Breast-Cancer-Awareness-Month Workout)...

First...It's our Girl, Holly's, birthday today! HAPPY BIRTHDAY HOLLY! We will doing it big, Birthday WOD-style, this Friday for her birthday beat down.

Second...October is Barbells for Boobs month in the CrossFit Community. Join us at CrossFit Surge THS SATURDAY for Surge's Barbells for Boobs Event! It's gonna be a party!!!



SATURDAY OCTOBER 20th
WEEEEEEKEND!!


25 Minute AMRAP

20 KB SDHP #55/#45

15 K2E

40 Stick Jumps

* * *

Get your pink!

Get your partner!!

Get signed up!!!

Barbells For Boobs at CrossFit Surge is NEXT WEEKEND!!!!

* * *


FRIDAY OCTOBER 19th
T.G.I.F!!


SKILL

Cartwheels!

WOD

10-8-6-4-2 For Time:

OHS #95/#65

Bar Facing Burpee

* * *

BARBELLS FOR BOOBS!!

(click logo ABOVE to get to the registration site)

OCTOBER 27 W/ OUR FRIENDS AT CROSSFIT SURGE!!

AWESOME EVENT!

GREAT PEOPLE!!

SUPER AWESOME CHARITY!!!

* * *



THURSDAY OCTOBER 18th
BIG BENCHES, GREAT WORK!!


On the Minute...for 15Min

1 Clean #185/#115

15 DU

* * *

BARBELLS FOR BOOBS

OCTOBER 27TH WITH OUR FRIENDS AT SURGE!!

CHAT WITH A COACH FOR MORE INFO, OR STAY TUNED!

THIS WILL BE AN AWESOME EVENT !!!!

* * *


WEDNESDAY OCTOBER 17th
HUMP DAY !!

BENCH DAY !!!



WARM-UP

400M Run

STRENGTH

Bench: 8x2 @80% of 1RM

FINALE

Max GHD Sit-Up in 60Sec


TUESDAY OCTOBER 16th


(Our web host had server issues so we couldn't post this WOD up at the normal time)

20Min AMRAP

30ft Zercher Carry #115/#85

3 Zercher Squats

3 HSPU

30ft Zercher Carry 3 Zercher Squats

10 Pull-Ups


MONDAY OCTOBER 15th
Great work Rodeo John and Coach Shawn and a HUGE thanks to the MHF'ers who came out to cheer on our wildmen at the FRCF Masters' Championship!!

Onward with....FUN-DAY, MON-DAY!


SKILL

Elevated Knee Jumps

STRENGTH

Snatch 5-3-3-2-2

WOD

1200M Row, for time!

* * *

RESULTS ARE IN!!!

FITNESS GAMES!

First Place: "E-Train", Erin!!

Second Place: Davin!!

Third Place: Rikki!

And a HUGE congrats to all who participated and made improvements in their health and well-being!! We saw excellent results and some incredible habits generated!

* * * 


Purple in Honor of Jessica. Hug your loved ones a little tighter, hold on a little longer.


SATURDAY OCTOBER 13th
HUGE NUMBERS ON THE FITNESS RE-TEST YESTERDAY!

FASTER RUN TIMES! MUCH HEAVIER LOADS GOING OVERHEAD! MAJOR, MAJOR IMPROVEMENTS!

EXCELLENT WORK, MHF'ers!!!!


SATURDAY 9AM WOD! IT'S SOOO ON!!!

20Min to get as far as possible

Rep scheme of 3-6-9-12-15-18-21-24-27....

Air Squat

Sandbag Row #60/#45

Sit-Up

We love celebrating PR's. Max lifts. Faster Fran times. But we also celebrate big wins outside of the gym.

Having known our girl, Holly, since she started her Pre-Law years, and getting her drinking the Kool-aide, we just HAD to send a BIG CONGRATS out to her for OFFICIALLY PASSING THE COLORADO BAR EXAMINATION! WAAAY TO GO, HOLLY!!!!

(Also this week, that's a 100# Front Squat. PR, BABAY!!!)


FRIDAY OCTOBER 12th
TGIF, YOU KNOW IT!


FITNESS GAMES RE-TEST!!

Guage your improvements!!

Three rounds of fun! 

  1. 10Min to reach MAX Clean & Jerk
  2. 800M Run
  3. 10min AMRAP

10 SDHP #70 / #55

20 DU

* * *

ATTENTION!! FITNESS GAMERS

YOUR info needs to be turned in BY MIDNIGHT (email, don't bring it to our house), Saturday FOR FINAL PLACINGS/SCORING!!

It's been a pleasure, to watch the hard work and results.

Leaner.

Faster.

And both inside and outside of the gym, STRONGER!!

* * * 


THURSDAY OCTOBER 11th
IMPRESSIVE HOPS AT THE WEDNESDAY WOD!!

OOOH!! BIRTHDAY WOD!! TODAY!!!!


T

TO THE...

A

TO THE...

N

TO THE...

YA!!

HAPPY BIRTHDAY, TANYA!!!!

For being ultra positive.

For eagerly facing all challenges.

For loving-and-embracing-the-suck of a$$-kicker WODs.

For your contagious smile.

For throwing out "I LOVE YOU, RACHEL!" when fighting through difficult WODs.

For always putting up, to get down!

And for allowing Us MHF'ers to be Co-Pilots on your CrossFit journey to an even STRONGER version of YOU!

For OUR appreciation and love, here's your...

* * * * Happy Birthday WOD!* * * *

SKILL

Heaving Snatch Balance


WOD

12min AMRAP:

5 Squat Snatches #95/#65

10 BB Lunges

12 Push-Ups

* * *

FITNESS GAMES ARE WRAPPING UP THIS WEEK!

FINAL TEST IS FRIDAY!!

COME GIT YOU SOME....STRONGER AND FASTER!!

YOUR COACHES ARE PROUD AS HECK OF ALL THE EFFORT AND RESULTS WE HAVE SEEN!

* * *


WEDNESDAY OCTOBER 10th
HUMPDAY WOD!!


SKILL

Max Height Vertical Jump


WOD

5 RFT:

250M Row

10 Deads #135/#95

10 T2B

8 Dips

Deadliftin' Dan-O moving 365#...getting strong!!!

* * *
Reminder!!

Rodeo John and Coach Shawn are competing THIS WEEKEND!!

The Front Range CrossFit Masters' Championships (35 years old+) has 5 different scored events taking place over the 2 days of competition(Saturday and Sunday).

CrossFit MHF will have the normal Saturday 9am WOD, but are closing down immediately after class ends to go cheer on these two fellas and watch some awesome, awesome athletes compete!

So make plans to come down, hang out with some AWESOME folks and watch some good "OLD" fashioned CrossFit action at the "Elderly Extravaganzza"!

(If you have never been to a CrossFit comp, this one is EXTREMELY well ran and is a spectators event!!)



TUESDAY OCTOBER 9th
"Front Squats "R" US"!

Great job on Monday! Excellent high-elbows!!


SKILL:

Max Distance Shot Put

6 Attempts


(Yep, been hiding in plain sight)

WOD:

10Min AMRAP:

6 Push Press #115/#75

10 Box Jumps 24″/20″

Air Brit!

* * *

Some familiar faces....have completed Elements!

Welcome Michelle, Tanya and Nikky!

* * *

FITNESS GAMES WRAP UP THIS FRIDAY!

BE PREPARED TO CRUSH IT!!!

* * *


MONDAY OCTOBER 8th
WE ROCKED PINK.


S&S&W!!

SKILL:

HSPU

STRENGTH:

FRONT SQUATS

5 - 3 - 3 - 3 - 2

WOD
3RFT:

10 Front Squats #95 / #65

30 Stick Jumps

Awesome turn-out, lotsa pink and EXCELLENT work for MHF 's "WOD IN PINK"!!! HOT PICS will be going up on FACEBOOK SOON!!!

And a HUGE THANKS goes out to all those who joined in and those who donated to the CrossFit MHF "Sleep in for the Cure" team!


SATURDAY OCTOBER 6th

I see PINK...


For those who are fighting.

For those who have battled.

MHF honors YOU with this first Saturday WOD of Breast Cancer Awareness Month.

This one is for YOU!

This one is ALL IN!!

This one is ALL IN PINK!!!!

(Seriously...we are all wearing pink. And a LOT of it. Don't be "that guy" or "that girl" who doesn't wear at least a little pink.)



WOD

* * * BUY IN = 800 M Run * * *

THEN...7 ROUNDS OF:

  • 10 KB Swings #70/#55
  • 10 Pull-Ups
  • 10 Burpee Box Jump 24/20

* * * CASH OUT = 800 M Run * * *

On Sunday, we have decided to have a "Sleep in for The Cure" team, instead of joining in for "The Race".

Thank you to those who have joined the team and a HUGE thank you for those who have donated.

Whether it's though Komen, Barbells for Boobs or another worth charity, We support the research, We know a Cure is out there, and We expect to see it in our lifetime.

(Word on the street...Jess has a must-see outfit. You won't want to miss it! Go Big! Go Pink!!)


FRIDAY OCTOBER 5th

TGIF and a 2'FER...

Skill and WOD!! 


SKILL:

Max Distance Long Jump

WOD

One Bar. 2Movements. For time...10 to 1 and 1 to 10!

10-1 BB SBHP #95/#65

1-10 Thruster #95/#65

* * *

THIS WEEKEND!!

SATURDAY - 9am WOD in PINK!!!

SUNDAY - SLEEP IN FOR THE CURE!!!

* * *

* * *

Next Weekend, Rodeo John and Coach Mack are participating in the Front Range CrossFit Master's Championship!!

October 13,14th. Make plans to come out and support these wild men and watch some AWESOME ATHLETES GIT SOME!!!!! 

(This Masters Event is for those 35 Years young and older!)

** *


THURSDAY OCTOBER 4th

Awesome work on the Wednesday WallBalls!


AMRAP! 20 MINUTES to crank out as many.....

  • 500m Row
  • 12 OHS (OH YEA!) #115 / #75
  • 10 Sit-Ups
  • 8 Push-ups

In the pics below...

Our girl, Rikki, working hard and achieving a fitness goal EARLY for Fitness Games!!! Full distance run! Great work!

And Masters' CrossFit Competitor, Rodeo John, gettin' down with the OHS! Come cheer on John NEXT weekend (Oct 13,14) at Front Range CrossFit!

* * *

THIS WEEKEND!!

SATURDAY - WOD in PINK!!!

If you show up without wearing pink, penalty Burpees will be assessed.

Just Joking.

Kind of.

Not Really.

Completely serious.

???

* * *

THEN...

SUNDAY - SLEEP IN FOR THE CURE!!!

We are looking forward to AWESOME sleeping-in weather. But, we wanted to be part of "The Cure" weekend, so click the link above and join the CrossFit MHF team and "Sleep In for the Cure"!



WEDNESDAY OCTOBER 3rd

HUMP DAY - S&S&W!!

Skill & Strength & Wod


SKILL:

Strict Pull Ups

STRENGTH:

BB Step-Ups 5x5

WOD

5 Minute To Reach MAX LINKED Wall Balls!


TUESDAY OCTOBER 2nd

OUTSTANDING PERFORMANCES FOR MHF'S FIRST "CROSSFIT TOTAL" DAY!




* * * 50 DU Buy In * * *

5 Rounds of:

8 Power Cleans #155 / #105

8 HSPU

* * * 50 DU Cash out * * *

* * *

FITNESS GAMES CONTESTANTS!

Keep up the good work! We are seeing GOALS acheived!!!

The end is coming quickly, so keep pushing hard!

* * *


MONDAY OCTOBER 1st

AWESOME WEEKEND!

Saturday WOD was a HOOT!

Open GYM's HELEN saw all PR performances!

BARB-E-QUE was AWESOME!!


CrossFit TOTAL!

Back Squat 1 - 1 - 1
Shoulder Press 1 - 1 - 1
Deadlift 1 - 1 - 1

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.


* * *

THIS WEEKEND!!

We are going to honor Breast Cancer Awareness Month!!

SATURDAY - WOD in PINK!!!

Show support for the survivors, people who are currently undergoing treatment, and ones that have been taken from us by joining us for WOD IN PINK on Saturday October 6th.


Please come dressed in all of your PINK for the WOD on Saturday. . .


(yes, it's like that.)

This will be a great time to share with all of our wonderful athletes, family and friends.

* * *

SUNDAY - SLEEP IN FOR THE CURE!!!


Since we all have busy lives and usually get only one day to sleep in (Sunday), MHF has decided to participate in the Sleep In For The Cure instead of The Run. Please join our team and support a great cause.