OCTOBER WOD
Workout Of the Day


~ ~ ~ OCTOBER HAPPENINGS ~ ~ ~

OCTOBER SWIM:

Saturday Oct 15th

2pm - 4pm

*We Are Back At Golden Rec Center

PUNKIN' CHUNKIN'

Saturday October 22nd

Starting at 3pm


BARBELLS FOR BOOBS

Saturday October 29th

9am @ CF Surge



MONDAY, OCTOBER 31st


STRENGTH:

Bench

2 - 2 - 2

add 1-3lb From Oct 17th

or add 2-5b From Sept 22nd


MetCon:

4Min AMRAP at Each Couplet - 1Min Rest Between

  • Burpee Wall Ball #20/#14
  • Burpee Box Jump 24/20
  • Burpee Broad Jump



FRIDAY, OCTOBER 28th


WEEKEND EVENTS....

SATURDAY MORNING:

NO 9am WOD @ MHF. 

We will be joining our friends at CF Surge for the Barbells for Boobs event.

SATURDAY EVENING:

Head over to the Landis house for their annual Halloween party. Festivities start at 6pm


SPRINT #1:

4 RFT

250M Row

12 Deads #135/#95

SPRINT #2:

90sec Max Rep

Thrusters #95#/#65

SPRINT #3:

For Time -

100 Sit-Ups

SPRINT #4:

3Min AMRAP

20 Stick Jumps

10 OHWL #85/#55


THURSDAY, OCTOBER 27th 


STRENGTH:

Front Squats

5 - 5 - 3 - 3 - 2

(add 2-7lb From Aug 8th)


MetCon:

12Min AMRAP

10 Front Squats #125/#85

15 Push-Ups



WEDNESDAY, OCTOBER 26th


STRENGTH:

Power Cleans

7 -5 - 5 - 5 - 3 - 3 - 2

(Add 1-3lb from Oct 10th)


MetCon:

5 RFT
2 Power Cleans *

7b Box Jumps 24/20

@ 80% final set of strength



TUESDAY, OCTOBER 25th


STRENGTH:

Split Jerk

5 - 3 - 3 - 2 - 2 

(add 1-4lb from Sept 30th)


MetCon:

10 - 1 STOH #115/#75

1 - 10 BB SDHP #115/#75



MONDAY, OCTOBER 24th


THANK YOU TO EVERYONE THAT

JOINED US FOR PUNKIN' CHUNKIN'!

The food that you made was amazing and we had a blast hanging out with all of you! 


STRENGTH:

1 Hang Squat Snatch + 1 Squat Snatch + 1 OHS = 1

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


MetCon:

9Min AMRAP

20 DU

3 Squat Snatch @ 75% 1RM

7 T2B



SATURDAY, OCTOBER 22nd

IT'S A BIRTHDAY WOD!

.....AND.... PUNKIN' CHUNKIN'!


 . . . Working Hard on Her Olympic Lifting Prowess . . .

 . . . Getting Inverted like a BOSS . . .

 . . . Strong Gymnastics Work . . . 

 . . . Big Back Squats . . .

 . . . Crushing Some Kettlebells . . .

 . . . And BIG Smiles on Deadlift PR's . . .

Dear Annette,

Oh Goodness Woman, we have had an absolute BLAST getting to know you over the past year! You have quickly become the heart of the evening crew, and we just can't imagine the gym without you. It has been an extreme pleasure to coach you and watch you grow over the past year, and we couldn't be more proud of all your progress! But most of all lady, we love your spunk and personality. Everyday we look forward to your sassy & witty jokes, the playful banter between you and the other MHF'ers, your continual drive to better your skills, and your never failing sense of humor even after a rough day. You are always light hearted, and don't take yourself too seriously, and we love that you allow us to have a chuckle at your expense when you make a joke about yourself ...the "No-Rythmics". We are incredibly blesses to call you an MHF'er, and have you part of our family! We Love Your Face, and look forward to another amazing year with you! We hope you love your birthday WOD, we programmed it just for you!

~Love,

Your MHFers~

10 RFT

22 Air Squats

200M Run

10 Sit-Up



FRIDAY, OCTOBER 21st


* * * PUNKIN' CHUNKIN' THIS SATURDAY * * * 

Be sure to let Coach know what you will be bringing for the Chili Potluck


A little "Monkey-ing Around" from Wednesday!


STRENGTH:

Deads

3 - 3 - 3 -2 - 2 - 1 - 1

(add 1-4lb from Aug 25th)

ACCESSORY:

Back Rack Reverse Lunges

5 x 15 (on each)


MetCon: *

For Time

100 BW Deads

*At the top of each minute, do 20 DU



THURSDAY, OCTOBER 20th


STRENGTH #1:

Def HSPU

7 x 2 @ 6"

STRENGTH #2:

Push Press

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

MetCon:

6Min AMRAP

3 Wall Walks

15 Hollow Rocks



WEDNESDAY, OCTOBER 19th


STRENGTH #1:

BTN Lat Pull

5 x 10

STRENGTH #2:

Supine Ring Row

5 x 20

STRENGTH #2:

Incline KB Row

5 x 20

MetCon:

3 RFT

20 Pull-Up

10 Burpees



TUESDAY, OCTOBER 18th


STRENGTH:

Back Squat

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

ACCESSORY:

BB Step-Ups

3 x 25 (each leg)

MetCon: *

For Time

200 Air Squats 

*6Min Cap


MONDAY, OCTOBER 17th


STRENGTH:

Bench

2 - 2 - 2

(add 2-5lb from Sept 22nd

or 4-7lb from Sept 9th)

ACCESSORY #1:

Bench

1 set of Max Rep @ 55% final set of strength


ACCESSORY #2:

Incline Bench

5 x 12


MetCon:

4Min AMRAP

3 Ring Dips

5 Hand Release Push-Ups

7 "V"-Ups


SATURDAY, OCTOBER 15th

Kettlebells & Core


7Min AMRAP & Each Couplet


12 KB SDHP #70/#55

12 T2B



20 KB Swings #55/#35

15 Hollow Rocks/Arch Rocks



30 KB Thruster #35/#25

30 Sit Ups


*2Min Rest Between Rounds


* * * SWIM CREW * * *

2pm: Katy & Davin

2:40pm: Wendy, Barb, Liz

3:20pm: Mike, Hurricane, Cupcake


FRIDAY, OCTOBER 14th


STRENGTH:

OHS

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

(add 1-3lb from July 27th)


MetCon:

2RFT

12 OHS *

12 Burpees

* 55% final set of strength



THURSDAY, OCTOBER 13th


30Min AMRAP:

400M Run

5 Front Squat 

5 STOH

#135/#95



WEDNESDAY, OCTOBER 12th


STRENGTH:

Deads

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

(add 2-5lb From July 28th)


MetCon:

"DIANE"

21- 15 - 9

Deads #225/#155

HSPU



TUESDAY, OCTOBER 11th


For Time:

50 Wall Balls #20/#14

60 Push-Ups

250 DU

60 Push-Ups

50 Wall Balls #20/#14



MONDAY, OCTOBER 10th


STRENGTH:

Power Cleans

7 - 5 - 5 - 5 - 3 - 3 - 2

(Add 2-6lb from June 30th)


MetCon:

12Min AMRAP

5 Power Cleans *

12 Pull-Ups

15 Box Jumps 24/20

* @ 70% final set of strength



SATURDAY, OCTOBER 8th


30Min *

"Pick Your Poison"

Pick 1 Metabolic Movement

Pick 1 Gymnastics Movement

Pick 1 Core Movement

*Coach will help you pick a rep scheme for your wod



FRIDAY, OCTOBER 7th


STRENGTH:

Back Squat

3 Sets of Max Rep @ BW

ACCESSORY #1:

Stiff Deads

3 x 20

ACCESSORY:

BB Step-Ups

3 x 20


MetCon:

3 RFT

500M Row

25 Goblet Squats #55/#35


THURSDAY, OCTOBER 6th


STRENGTH:

Push Jerk

3 - 3 - 2 - 2 - 2

ACCESSORY #1:

BTN Press

3 x 12

ACCESORY #2:

Landmine Press

3 x 15

ACCESSORY #3:

Plate Front Press

3 x 20

MetCon:

Tabata STOH

#85/#55



WEDNESDAY, OCTOBER 5th


STRENGTH #1:

Strict Pull-Up

10 - 10 - 8 - 8 - 6 

STRENGTH #2:

KB Incline Row

5 x 15

STRENGTH #3:

Hollow Hold

Banded Pull-Down

5 x 12


MetCon:

For Time -

10 MU

40 KB Swings #55/#35

30 Box Jumps 24/20

20 Pull-Ups


Burnout:

Max Chin-Up Hold



TUESDAY, OCTOBER 4th


30Min AMRAP:

200M Run

12 Thrusters #95/#65

200M Run

15 Burpees



MONDAY, OCTOBER 3rd


STRENGTH:

1 Squat Clean + 2 Front Squats = 1

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


MetCon:

7Min AMRAP

3 Squat Cleans @ 65% 1RM

7 K2E



SATURDAY, OCTOBER 1st

See Y'all At 9am!


FOR TIME: *

150 Plyo Lunge

60 HSPU

100 Sit-Ups

75 Burpee

300 Walking Lunges

* Time Cap 35Min