CROSSFIT MHF
SEPTEMBER WOD


FUNDAY, SEPTEMBER 30th 

SNATCH TIME!


STRENGTH:

Squat Snatch 7x1

@ 90% 1RM - ADDING #2-5 from Aug 21st lift.

MetCon:

5RFT
3 C&J @ 85% 1RM
7 K2E
9 Burpee


SATURDAY, SEPTEMBER 28th

4 ROUNDS, 4 FUN! SEE YOU FOR THE 9AM METCON!*


4 RFT:

400M Run

50 Squat

30 Hollow Rocks

25 Pull-Up

20 Push-Ups

10 HSPU

* This is the last Saturday 9am MetCon of the summer! Make sure you come out and git some before the seasons change!!


FRIDAY, SEPTEMBER 27th

Friday. Git some!!!


STRENGTH #1:

BB Step-Up 5x5

STRENGTH #2:

Push Press 7-7-7

MetCon: 

Get As Far As Possible in 7Min, Reps of 3, 6, 9, 12, 15....

Thruster #95/#65

T2B

* * * REMINDER!! * * *

Our Saturday 9am MetCon (Metabolic Conditioning) is a no prior CrossFit experience required "Constantly varied, FUNctional movements performed at high intensity" type of workout. 

With summer over, people are looking for cool weather stay-in-shape-awesomely-fun workouts! And you know EXACTLY who we are talking about!!

 

OH, did we mention, IT'S FREE?? Always was, always will be! Count on THAT!


THURSDAY, SEPTEMBER 26th

It's a burner!


20Min AMRAP

30 KB Swings #55/#35

12 Sandbag Get-Ups

50 DU


WEDNESDAY, SEPTEMBER 25th

 HUMP DAAAAAAAAY!


SKILL:

Long Jumps, Cartwheels & Handstand Walks


MetCon:

EMOM for 12 Minutes

5 Deads #145/#105

3 Cleans

1 Jerk


TUESDAY, SEPTEMBER 24th

 SQUATS.


STRENGTH #1:

Front Squat 3x2

  • @ 80% 1RM

Strength #2:

Back Squat 3-3-3

Metcon:

3 RFT

3 Front Squat #135/#95

8 Burpee

6 Back Squat #135/#95

8 Burpee


MONDAY, SEPTEMBER 23rd

 GOAT day!!


STRENGTH:

O-Lift Goat 3X3

  1. Squat Snatch
  2. OHS
  3. Behind-the-Neck Jerk (with re-rack) 

SKILL:

Gymnastics Goat

CONDITIONING:

3  x 500M Row

Rest 2 Minutes between each Row


SATURDAY, SEPTEMBER 21st

You CAN'T LOSE with 22's!!!

9am MetCon...GIT YOU SOME!! (click for more info!)


22Min AMRAP

  • 22 Walking Lunge
  • 50ft Crab Walk
  • 22 KB SDHP #55/#45
  • 22 Sit-Up

 * * * MHFers...Potential FRAN throw down at OPEN gym! * * *


FRIDAY, SEPTEMBER 20th

 BIRTHDAY WOD. HERO STYLE.


It began with graduating Elements.... 

Technique in action...

The strength piled on...

Speed and power....

Moving heavier loads, longer distance...FASTER!!!

On land and in the water. Getting it done!! 

Make Changes? Be Better? You know it!

 

Mike,

From that first WOD with us, we knew you were going to be pickin' up what we were throwin' down! Movement. Mobility. Nutrition. Speed. Agility. Coordination. POWER.  

We have absolutely loved having you as part of our community. From your positivity and calming vibe, to your full-on output in WODs, to the support of all the MHFers & a VERY well raised Foryst (excellent job, and a HUGE round of applause), we appreciate and salute YOU! 

 

We sincerely hope you have a fantastic birthday and we hope you really enjoy your birthday WOD!!

Love,

Your MHFers

PS...GIT YOU SOME!!

"Nate"

20 Min AMPRAP

  • 2 MU*
  • 4 HSPU
  • 8 KB Swing #70/#55

*if you don't have MU, do 4 Pull-Ups & 4 Ring Dips


THURSDAY, SEPTEMBER 19th

 Deads. Bounces. Thursday.


DEADLIFTS!!! (WHOOT WHOOT!)

  • Complete 100 Deads @ BW for time.
  • At the top of each minute complete 20 DU until you reach 100 Deadlift repetitions. 



WEDNESDAY, SEPTEMBER 18th

 BIRTHDAY WOD!


BASE BALLIN'...

WALL BALLIN'...

FOOTBALLIN'...

Jaden,

We have REALLY enjoyed having you train with MHF! It has been awesome to watch you progress into your high school years and we are super excited to watch you continue to grow. Here's to wishing you a HAPPY BIRTHDAY, we hope you enjoy your birthday WOD! 

 Love

Your MHFers

STRENGTH:

 Find 1RM Zercher Squat


MetCon:

9 Min AMRAP

5 Cleans #165/#115

10 Burpee/Box Jumps 24/20


TUESDAY, SEPTEMBER 17th

 GIT SOME!


SKILL:

Triple Unders


STRENGTH #1:

25 Strict Pull Ups

(does not have to be unbroken...load them if you are able to do so) 

STRENGTH #2:

Max Linked Kipping/Butterfly Pull-Ups


MetCon:

"Death By:"

Push Jerk #135/#85


MONDAY, SEPTEMBER 16th

BERG BIRTHDAY 

 


STRENGTH:

OHS 5x3 @85% 1RM


MetCon:

10 Min AMRAP

Odd Minutes: Power Snatch #115/#75

Even Minutes: Push-Ups


Sending a big shout to Jesse for his performance at his very first Strongman contest. He threw down with an impressive show of power, strength and speed on way to a 2nd place finish in the novice heavy weight field!

Congrats,  El Sexo!!


SATURDAY, SEPTEMBER 14th

BERG BIRTHDAY BLOWOUT! Hero WOD. 


Tough Mudder addict.

Likes to run.

A LOT.

 

(I know, right?!) 

Athlete. AND School of Mines Grad.

Mr BERG,

Your ability to immediately embraced your inner MHFer is something of magic. From the loud speaker on the Jeep, to matching Coach Mack in shorty shorts for last week's MetCon, you are definitely part of US. In short order, it's evident you have joined the clan. Sooo....

As Coach programmed for your birthday WOD, we knew this HERO WOD was yours.  We hope you have an incredible birthday and we hope you LOVE your birthday WOD!

Love

Your MHFers

"WHITTEN" ...

Five rounds for time of:

  • 22 Kettlebell swings, 2 pood
  • 22 Box jump, 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots, 20 pound ball

FRIDAY, SEPTEMBER 13th

HIGHER AND TIGHTER! 


STRENGTH:

Bulgarian Split Squats

8-8-8-8-8

Met-Con: 

10 Minutes

Bear Complex #135/#95 - 1,   2,   3,   4,  5 ...

Stick Jumps - 10, 20, 30, 40, 50...

*Bear Complex* =

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Two things about this video:

1) Timmy drops a bomb at 1:55, but otherwise, this is kid and work friendly.

2) Lady MHFers, I know Rob is the CrossFit crush for AT LEAST ONE of you. So enjoy some eye candy for your Friday. You are welcome.

170 MILES. 30 LEGS. 3 PASSES. On FOOT!

IDAHO SPRINGS TO BUENA VISTA OVER GUANELLA, GEORGIA, & FREMONT PASSES.

Jeromy sets out on this EPIC race tomorrow at 6:20am and is going to put in some mileage!

 

We wish you the best and know you are going to ROCK that!


THURSDAY, SEPTEMBER 12th

They WILL be talking about this one for a while! 


For Time:

50 SDHP #55/#35

300 ft Prowler Push #90/#50

30 Ring Dips

1000M Row

90 Sec "L" Hold

25 OHS #95/#65

These are manageable loads, you WILL be going fast.  Think...pace.


WEDNESDAY, SEPTEMBER 11th

IT'S A BIRTHDAY WOD...FOR OUR BARB! 


Dear Barb,

Looking back through pictures from the last year, WOW, we have accomplished a TON!!! A year later, a year BETTER! (Click here for LAST year's Barbie Birthday WOD) It has been such a privilege to be alongside on this journey, We have had a BLAST with you! And We know bigger things are in store for the coming year!!

 

Barbie, this WOD was put together EXTRA SPECIAL for YOU! We hope you LOVE your birthday WOD and hope your birthday is as FABULOUS as YOU are!

Love,

Your MHFers

STRENGTH:

Deads 4x2 @90% 1RM


Met-Con:

3 Rounds of "Barbara" (20min time cap)

20 pull-ups 

30 push-ups 

40 sit-ups 

50 squats 

September 11. Never, ever, EVER forget. 

Thank a Police Officer, FireFighter, EMS, Military Service Person.

 God Bless America!


TUESDAY, SEPTEMBER 10th

SNATCH IT! 


STRENGTH:

Snatch 5x3

add #2-5 from Aug 7th


MetCon: 3 RFT

6 Snatch #95/#65

12 Back Rack BB Lunge #95/#65

10 K2E 


MONDAY, SEPTEMBER 9th

This should make Monday a Funday...IT'S BENCH DAY! 


STRENGTH #1 

Bench 3x12 @ 65% 1RM

 

STRENGTH #2

OH Press 5x2 @80% 1RM

Met-Con:

6 Min AMRAP

10 HSPU

50 DU

BIG congrats to Lesley on her Sprint Triathlon! She took 11 minutes off her previous best time!!

PR! EXCELLENT WORK!


SATURDAY, SEPTEMBER 7th

Wrangle 'em up, bring 'em on in!! Saturday 9am is OPEN to the public!


25min AMRAP

20 KB Thruster #45/#35

15 Burpees

30 OHWL #45/#25

30 Hollow Rocks


Lesley,

Show Fort Fun (Fort Collins) how MHFers git some!!! 

You are going to rock this sprint Triathlon on Sunday!! 

GOOD LUCK! GO HARD!


FRIDAY, SEPTEMBER 6th

TGIF! Squat THIS!


SKILL:

"L" Sit

STRENGTH:

Front Squat 5-5-5-3-3-3-2

Met-Con: 1RFT

500M Row

75 Push-Ups

500M Row

50 Back Squats #95/#65


THURSDAY, SEPTEMBER 5th

ALREADY!


STRENGTH: 

BB Bent Over Row 10-10-10

MetCon:

For Time: 18, 15, 12, 9, 6, 3

KB Swing #55/#35

SDHP #95/#65


WEDNESDAY, SEPTEMBER 4th

"MIKE, MIKE, MIKE, MIKE! Do you know what TODAY is?" Well, yes, HUMP DAY. But... it's AMBER'S BIRTHDAY WOD!!!! 


Dearest Amberger,

As we put this HAPPY BIRTHDAY WOD together, it really seems like just a few weeks ago we celebrated your 2012 birthday with MHF. While this WOD is different, you KNOW it is gonna kickbooty!!

We love your face!

We love your show!!

And we hope you LOVE your birthday WOD!!!

 

Love,

Your MHFers

 

PSSSST...Hey Berger, GIT YOU SOME!!!

SKILL:

Cartwheels


MetCon: 5RFT

5 Cleans #155/#110

5 MU

18 ft. Handstand Walk

9 T2B


BURNOUT:

4min Max Sit-Ups ...Berger LOVES her sit-Ups


TUESDAY, SEPTEMBER 3rd

NOTHING BUT POWER!


STRENGTH #1: Snatch, 5-5-3-3-3

STRENGTH #2: Jerks, 3x2 @ 85%1RM

STRENGTH #3: Behind the Neck Jerks: 3-2-2

Please welcome our newest MHFer!

Vince is the most recent Elements Grad...

   WELCOME TO IT!!   


MONDAY, SEPTEMBER 2nd

Labor Day Holiday Schedule, One class, 9:30am.

And you know THAT one friend who's been asking about CrossFit? Yep, bring them too.


On tap, a spicy HERO WOD!  


A big round of applause to Stephen and Chrissy!

CONGRATS on your beautiful wedding day, we wish you years and years of love and happiness!!!