OCTOBER WOD 
(Workout Of the Day)


FRIDAY, OCTOBER 31st

**HaPpY HoLLoWeeN**


31Min AMRAP

10 Box Jump 30/24

31 Thruster #95/65

10 Pop Push-Up 3"/2"

31 Deads #185/125

10 Plate Tuck-Ups #45/#25

31 Pull-Ups


THURSDAY, OCTOBER 30th


THIS IS A MUST WATCH!!

Once you get past the first minute and a half'ish, the info is GOLDEN!

SKILL:

HSPU/Handstand Walk


STRENGTH:

C & J*

3-3-3-3-3

*add #3-8lb from July 3rd


MetCon**

Buy-In

20 HSPU

5RFT

30 DU

3 C & J @ 80% final set of 3 of the strength complex


**9 MINUTE TIME CAP


WEDNESDAY, OCTOBER 29th


SKILL:

GHD Sit-Up

3x15


STRENGTH:

5 FS+ 8 BS+ 3 OHS =1*   

1-1-1-1-1

*add 3-7 from July 15th


MetCon:

3RFT**

10 Front Squat

5 OHS

15 Back Squat

10 Sit-Ups

**BB is loaded with 45% of 1RM OHS



TUESDAY, OCTOBER 28th


STRENGTH #1:

Bench

7-7-7-7-7

STRENGTH #2

Strict OH Press

3x10 @ 60% 1RM

MetCon:

2Min AMRAP

8 Burpee

8 STOH @ 60% Heaviest STOH lift



MONDAY, OCTOBER 27th


SKILL #1

Pistols

SKILL #2

Muscle-Up

STRENGTH:

Snatch*

3-3-3-3-3

*add 4-10lb from June 26th

MetCon:

6Min EMOM

  • 1 Snatch @ 85% 1RM (Yes, it's a SQUAT snatch)
  • 2 Pistols on each leg
  • 3 T2B

MHFers (ABOVE) and the entire party (below) at this weekend's Barbells for Bobs event, "Helen Meets Grace", with our friends at CrossFit Surge!

Nicely done, excellent stuff!!


SATURDAY, OCTOBER 25th


MHF will be closed Saturday for the annual Barbells For Boobs event with our friends at CrossFit Surge!

Come on down to Surge (click HERE for map) tomorrow morning to watch, jump into the event, or even just to enter some awesome raffles! (We have walked with bottles in years past - GOOD STUFF!!) It's a laid back, exciting, fun time with awesome people. We hope to see you there!!

Heats start at 9!


FRIDAY, OCTOBER 24th


STRENGTH:

Front Squats*

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

*add 3-7lb from Aug 6th


MetCon:

10Min AMRAP

  • 10 Burpee
  • 10 Front Squat**
  • 10 T2B

**@ 55% final set of 3 of the strength complex

THINK PINK! (and dress in pink!)

Saturday's Barbells For Boobs...Heats start at 9am and will go until they finish. Some people want to have an early start, some people want a little later start time. Feel free to use the white board to conversate and plan your depature times for Surge.

Click here for more information!


THURSDAY, OCTOBER 23rd


SKILL: 

Knee Jumps


STRENGTH:

Hang Squat Snatch

3-3-3-3-3


MetCon:

4Min AMRAP

3 Power Snatch @ 85% 1RM 

7 Box Jumps 30/24




TUESDAY, OCTOBER 22nd


For Time**

Buy-In:

200 DU

Then, 5RFT

20 Front Rack Lunges (at 50% BW)

10 Floor Wipers

10 HSPU

20 Arch Rocks


**note the time in which you finished the DUs, as well as final time

Big CONGRATS goes out to Davin for his performance at this weekend's Festivus Games at PMCF!

Above, Davin crushes a #400 deadlift ... for a double!!! NICE WORK, D!!!


TUESDAY, OCTOBER 21st


STRENGTH #1

BB Bent Over Row

10x10


STRENGTH #2

Strict Pull-Ups

10x5


MetCon:

4 RFT

8 KB Swing #70/#55

10 Pull-Up



MONDAY, OCTOBER 20th

Fun Day Monday, with a Birthday Beat-down


    Our sweet and dearest Bar-Belle, WOW, the past year has gone by so fast! It seems as though we just celebrated last years birthday WOD. Over the last year we have seen such growth in you as an athlete. You have set some incredible PR's (you are always the lady to set the bar on a squat workout), threw down at Blarney Stone and joined in the fun of gymnastics and swim WODs.

    We have loved being a part of your fitness jouney and are blessed that you call MHF home! And can't wait to see what the next year brings!

    As requested, here is your birthday WOD. Have fun, we hope you love it!

~Love,

Your MHF'ers~

STRENGTH: 

Bear Complex**

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7-7-7-7-7

**Hands can NOT come off the bar until all 7 reps are completed. And the bar can NOT rest on the floor

Met-Con:

2min AMRAP

1 Cluster

1 Back Rack Thruster

**At 65% BW


SATURDAY, OCTOBER 18th



9am CHIPPER

100 KB SDHP #55/#35

80 Hollow Rocks

60 Sandbag Row #60/#45

50 Wall Balls #20/#14

40 Burpees




FRIDAY, OCTOBER 17th


STRENGTH:*

1 Clean + 2 FS + 1 STOH = 1

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

*add 3-7lb from July 21st


MetCon:**

For Time

21 - Front Squat

15 - Cleans

9 - STOH

**BB is loaded with 60% 1RM of heaviest STOH

NOTICE!!! MHFer Throwin' Down!!!

Heads Up Y'All! Davin is competing at the Festivus Games at Park Meadows CF, THIS Saturday! Please show him some support and make it down there for one of his WODs ....and scream your faces off!!

D's heat times are:  9:20am, 11am & 12:45


THURSDAY, OCTOBER 16th


SKILL:

For Time

25 GHD Sit-Up


STRENGTH:

OHS

2-2-2-2-2-2-2**

**add 3-7lb  from July 30th


MetCon:

7Min AMRAP

12 OHWL @ 50% BW

35 DU


WEDNESDAY, OCTOBER 15th


SKILL:

Handstand Walks

or

HSPU


STRENGTH:

Bench**

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

**add 2-5lb from Aug 21st


MetCon:

Max Unbroken HSPU

25 Box Jumps 24/20

Max Unbroken Push-Ups

**score is combined reps of HSPU & Push-Ups



TUESDAY, OCTOBER 14th

Ohhhhhhhhh, it's a birthday WOD!!


Squattin'...

Runnin'...

Field Day Hoop Shootin', 40 Yd Dashin', Softball-Sock Tossin' & Podium Winnin'...

Lungin'...

Swummin'...

...we have a blast with you in all we do!

Dearest Double A, (aka) A-A-Ron, (aka) Aaron, 

From the VERY first workout, we immediately loved the energy you brought to MHF. We enjoy your passion, focus on learning, and diligence for improvement. And you always have us cracking up!!

We are very honored to be along on this journey with you. We hope this next year of your life is filled with fun, friends and continued awesomeness!!

Love, Your MHFers

We hope you had an awesome birthday and we hope you enjoy your birthday WOD! So, here is the.....

THE Double A Birthday WOD!!

STRENGTH #1

Back Squat

5x2 @ 70% 1RM


STRENGTH #2

Deads

5x1 80% 1RM


MetCon:

4RFT

200M Run

10 BW +15lb Deads


MONDAY, OCTOBER 13th


STRENGTH:

Split Jerk

5x2 @ 80% 1RM


MetCon:

4Min AMRAP

Max Push Press @ 65%1RM*

*every time the bar drops, do 7 T2B** 


SATURDAY, OCTOBER 11th

AMAZING work on "Total" yesterday, SOOOOO many PR's!


Happy Saturday!

...it's a date with a Nasty Girl, let's sweat!!


"ANGIE"

100 Pull-Up

100 Push-Up

100 Sit-Up

100 Air Squat



**REMINDER**

If you would like to order a shirt for the B4B (Barbells for Boobs) event, please bring the $28 in by 10am TODAY.

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

Coach Mack is competing today at "The Ocho" at CF Omnia, please come scream your faces off for him if you are in the neighborhood. His heat times are: 9:42am, 11:10am & 12:08pm ...the final event is TBA later in the afternoon, call or text Rachel for that heat time.


View Larger Map

FRIDAY, OCTOBER 10th

Set a PR. Totally.


CF TOTAL

Deadlift 1 - 1 - 1 

Squat 1 - 1 - 1 

Press 1 - 1 - 1 


Today's Classes "schedule" will be adjusted to allow additional time to mobilize and get plenty of warms-up sets. 

  • Breakfast Club (5:15-6:15am): MHF will be open NO LATER than 5:00am. Lifts must be completed by 6:30am. 
  • Afternoon Classes (3:30, 4:30, 5:30, 6:30): MHF will run an Open Gym Format - there are no set class times. MHF's doors will be open by 3:15pm, lifts need to be wrapped up by 7:30pm. 

EVERYBODY'S BUSINESS IS UNIQUE, so allow yourself the time YOU need to get ready to squat, deadlift and press dump trucks - THEY'RE HEAVY. PRs are a comin'!!!


THURSDAY, OCTOBER 9th


25 Minute AMRAP

800M Run

15 Burpees

25 KB Swings #55/#35


WEDNESDAY, OCTOBER 8th

PULL HARD. MOVE FAST. SNATCH DAY.


STRENGTH:

Snatch* (Squat Snatch)

5-3-3-2-2

*add #2-5 from Aug 8th


MetCon:

5 RFT

6 Power Snatch @ 70% 1RM

50 DU


TUESDAY, OCTOBER 7th


SKILL:

Pull-Overs


STRENGTH #1 

1 BTNJ + 1 Front Rack Jerk + 1 BTNJ + 1 Front Rack Jerk  = 1

1-1-1-1-1


STRENGTH #2

Strict Ring Dips

2-2-2-2-2


MetCon:

6Min AMRAP

10 HSPU

10 Box jumps 30/24



MONDAY, OCTOBER 6th

Fun Day Monday....lots to do today, so get in early and mobilize


SKILL:

"L-Sit"

(accumulate 2Mins)


STRENGTH #1

Step-Up into Rev Lunge

3x7


STRENGTH #2

Hang Power Clean

2-2-2-2-2


MetCon:**

For Time

12 Hang Power Clean

20 BB Back Rack Lunge

50 Hollow Rocks

20 BB Back Rack Lunge

12 Hang Power Clean

**BB is loaded with 55% of your final set of 2 of the Clean Complex



SATURDAY, OCTOBER 4th


PARTNER WOD TIME!!! ....and it's a CHIPPER!!!

75 Sandbag GTS #60/#45

100 Calorie Row

100 Wall Ball Sit-Up #20/#14

80 KB SDHP #70/#55

10 Gym Lengths of Crab Walk

  • Only one partner can be working at a time
  • Every 3Min, both partners must stop and do 10 PUSH-UPS

MHF Saturday Extras

 "Essential Oils For Athletes" Seminar 

 11am 

 Wet-Met Crew: 

3:00pm Barb, Wendy

4:00pm Mike, Belle, Renee


FRIDAY, OCTOBER 3rd


STRENGTH:

Thruster

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

MetCon:

Thruster** 25, 15, 10, 5 

DU             50, 30, 20, 10

**Thrusters are 55% final set of 2 of the strength complex


THURSDAY, OCTOBER 2nd


STRENGTH #1

Strict Pull-Up*

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

*add 2-5lb from July 22


STRENGTH #2

Back Rack Lunge

5-5-5-5-5


MetCon:

4Min AMRAP

15 Pull-Ups

12 Plyo Lunge


WEDNESDAY, OCTOBER 1st

Excellent work with the September DU challenge! We saw much improved body positions, a continual onslaught of PRs, and even some linked TRIPLE UNDERS!

Keep those calves loose and those DUs pretty!!


STRENGTH:

1 - 1 - 1 - 1 - 1*

1 Rep = 2 Snatch + 5 OHS

*add 2-5lb from June 17th


MetCon:

9 Minute AMRAP

6 Box Jump 30/24

8 HSPU

10 OHS @60% 1RM

Prime the pump...

Step on the gas!