SEPTEMBER WOD 
(Workout Of the Day)

FINAL DAY!!  

September's DOUBLE UNDER CHALLENGE!! 

It's real easy...for each additional day, accumulate an additional DU! 1 DU on September 1st. 2 DUs on September 2nd...all the way through the end of the month. Gettin' good with DUs!

This Duder-man-bro-ski seems to know a thing or two about DU's...


TUESDAY, SEPTEMBER 30th

Double Under Challenge, DAY 30!

STRENGTH:

Bench

5-5-5-5-5


MetCon:

7RFT

7 Burpee

7 T2B


FUNDAY, SEPTEMBER 29th

Double Under Challenge, DAY 29!

Quick review with one of the best...

STRENGTH #1

Squat Clean

5x1 @ 90% 1RM

STRENGTH #2 

Push Press

5-5-5-3-3

MetCon:

5 Minute AMRAP**

8 Hang Power Cleans

6 Front Squats

4 STOH

**BB is set @ 70% of final set of 3 of the Push Press complex

SATURDAY, SEPTEMBER 27th

9am MetCon is ... ON!!!

Double Under Challenge, DAY 27!

CHIPPER!

75 Box Jumps 24/20

75 Push Ups

75 Sit Ups

75 KB Swings #55/#35

200M Walking Lunge


FRIDAY, SEPTEMBER 26th

Double Under Challenge, DAY 26!

Skill:

Pistols


STRENGTH:

OHS

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


MetCon:

9-7-5-3-1

OHS @ 50% 1RM

Burpee


THURSDAY, SEPTEMBER 25th

Double Under Challenge, DAY 25!

STRENGTH:

Clean & Jerk**

2-2-2-2-2*

*add 2-5# from June 10th


MetCon:

9Min AMRAP

30 DU

3 C & J @ 80% 1RM**

8 CTB Pull-Ups


**Cleans can be squat clean or power clean.


HUMPDAY, SEPTEMBER 24th

MID WEEK METCON!

Double Under Challenge, DAY 24!

1RFT

1 Mile Run

 50 Front Squats*

50 Hollow Rocks

800M  Run

 30 Front Squats*

30 Hollow Rocks

400M Run

 20 Front Squats*

20 Hollow Rocks

*Squats are at 55% of YOUR bodyweight


TUESDAY, SEPTEMBER 23rd

Double Under Challenge, DAY 23!

STRENGTH:

Deads

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


MetCon:

10-1 Deads @ 65% of 1RM

1-10 Wall Ball #20/#14



MONDAY, SEPTEMBER 22nd

Can't lose...with 22s.

Double Under Challenge, DAY 22!

STRENGTH:

Delt Demo Complex!!*

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

1set = 1 OHP + 2 Push Jerks + 3 Split Jerks

*add 1-3# from Aug 19th


MetCon:

For Total Reps**

30sec AMRAP of Strict Press

90sec AMRAP of STOH

60sec AMRAP of HSPU

**BB Lifts are 65% 1RM of Strict Press               

**30 sec of rest between each movement


SATURDAY, SEPTEMBER 20th

BIRTHDAY WOD!

Double Under Challenge, DAY 20!

Dear Mike, 

Another year in the books and another year better!! It is awesome to see the continual improvement, the PRs, the firsts! We are blessed to have you as part of the community, in the family.

We hope you enjoy your birthday and we hope you enjoy this Birthday WOD!!

Annual Date with HERO WOD NATE!!!

Love,

Your MHFers

(Above, Mike finishing his first Triathlon!!)

"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


FRIDAY, SEPTEMBER 19th

Double Under Challenge, DAY 19!

Review of the basics with one of THE badasses, Mark Bell.

SKILL: 

Strict T2B

5 x 5*

*Hold at the top for 2 seconds if possible

STRENGTH #1

Deads

3-3-3-3-3-3-3**

**add 3-7lb from June 2nd

MetCon:

2 Minute AMRAP

5 Deads @ BW

10 DU

A-ARon Yanking #405 off the ground for a big PR!


THURSDAY, SEPTEMBER 18th

Double Under Challenge, DAY 18!

SKILL #1 

Pull-Overs

SKILL #2

Handstand Walks

STRENGTH: 

Back Squat

3-3-3-3-3

MetCon:

5 Minute AMRAP

12 Back Squat @65% BW

8  2" Deficit Push-Up


WEDNESDAY, SEPTEMBER 17th

O.H. EXTRRRRRAVAGANZA!! BIG JERKS!

Double Under Challenge, DAY 17!

STRENGTH #1

Push Jerk

5 x 2 @ 80% 1RM

STRENGTH #2

Split Jerk

5 x 1 @ 90% 1RM

MetCon:

Tabata STOH

@ 45% Heaviest STOH lift


TUESDAY, SEPTEMBER 16th

Double Under Challenge, DAY 16!

3 RFT**

20 OHS

500M Row

30 OHWL

40 Sit-Up

**BB lifts are preformed at 55% 1 RM OHS



MONDAY, SEPTEMBER 15th

BIRTHDAY WOD!

Double Under Challenge, DAY 15!

Moving fast, 

Pushing hard, 

continually focusing on excellence in form and movement,

to crush MetCons and sling big weight!

AND DID WE METNION SOME BIG PRS?

(That is a #400 plus deadlift!!)

Dear Jerry, 

In the short time you have been with MHF, You and the Payne crew have quickly become part of the heart of the community. From the good energy during the Breakfast Club WODs (5:15am) to the awesome performances at Field Day and the early morning Kiddo Triathlon, we are thrilled to be part of your journey!

We sincerely hope you have a fantastic birthday and hope you LOVE your birthday WOD!

We know you are gong to CRUSH it!!

Love,

Your MHFers

STRENGTH:

Find 1RM SQUAT CLEAN!!


MetCon:

44 Squat Cleans @ 50% BW*

** every time you drop the bar, do 4 burpees 


SATURDAY, SEPTEMBER 13th

9am MetCon...is ON!!!

Double Under Challenge, DAY 13!

Chipper!!

150 DUs

      100 Goblet Squats #45/#35

            10 Wall Walks

                 100 DUs

                        75 Goblet Squats #45/#35

                             6 Wall Walks

                                 50 DUs

                                      50 Goblet Squats #45/#35

                                            4 Wall Walks

WET MET!!*

Here is the Saturday Schedule!

  • 3:00pm: Davin, Smack
  • 3:40pm: Barb, Wendova, Sissy, Mike
  • 4:20pm: Rach, Cole, Brandon

It has been a great, hard week of dry land training! If your body is feeling the effects, please show up earlier to make sure you loosen up those shoulders/pecs, hips, ankles and any other tight parts.

The outdoor facility is closed for the season, so we are back at the indoor location.

YO-BILITY!

THIS SUNDAY AT 9am!!


FRIDAY, SEPTEMBER 12th

TGIF AND A Birthday WOD!!

Double Under Challenge, DAY 12!

Dear BARBie,

We have had the privilege of being along with you on your journey for a few years now! From the early Boot Camp days to the current B.A. CrossFittin', SwimWod'ing, triathlete'ing and soon-to-be 1/2 of the 1/2 Rock'N'Roll Half Marthon Running (That's 6.5 miles!)  

Barbie, it continues to be a pleasure to have you in our community. So ... here's to a new year, more PRs, more firsts and even more awesomeness!! We hope you had a fantastic birthday and we hope you LOVE your birthday WOD. You KNOW we programmed this one, JUST FOR YOU! ENJOY!!!

Love, Your MHFers

STRENGTH:

Bench*

3-3-3-3-3

*add 3-10lb from April 3rd


MetCon

5 Rounds for Reps**

Max Un-Broken Push-Ups

Max Un-Broken Russian Twist #20/#15

Run 200

**WOD is scored by reps of push-ups & russian twists


THURSDAY, SEPTEMBER 11th

Never, EVER Forget.

Double Under Challenge, DAY 11!

9/11 Tribute WOD

"Desforges"

5RFT:


12 Deadlifts #225/#185

20 Pull-ups


12 Clean and Jerk #135/#95

20 K2E


U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

On Tap for Friday... Our BARBie's Birthday WOD!!!

Tune in tomorrow!


WEDNESDAY, SEPTEMBER 10th

Double Under Challenge, DAY 10!

STRENGTH:

Snatch!

7x2 @ 85% 1RM


MetCon:

9-6-3-1, FOR TIME

Power Snatch @ 75%

Bar Over Burpee


TUESDAY, SEPTEMBER 9th

Double Under Challenge, DAY 9!

STRENGTH:

OH Press:

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


MetCon:

7Min AMRAP

12 HSPU

30 Hollow Rocks

MHF'ers we are one more strong, welcome Brynn Olivia! CONGRATS to Brett and Lindsey!


MONDAY, SEPTEMBER 8th

Double Under Challenge, DAY 8!

STRENGTH:

Front Squat*

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

*add 3-7lb from May 8th


MetCon:

3RFT

5 Front Squat @65% 1RM

15 KB Swing #55/#35

50 DU

MHFers,

With the additional demands being put on our legs (race training, DU challenge, today's squatting, etc) you need to check this video out!! Great info, from mechanic and mobility to hydration and the "iums!" 

Congrats to Dan-o and Mike for completing the Fort Collins Club Triathlon! You guys ROCKED it, we are SUPER proud of you both!!


SATURDAY, SEPTEMBER 6th

Double Under Challenge, DAY 6!

25Min AMRAP

20 Burpees

30sec Handstand Hold

40 Sit-Ups

50 Air Squats


FRIDAY, SEPTEMBER 5th

Double Under Challenge, DAY 5!

STRENGTH:

Front Rack Lunge*

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

*add 3-10lb from April 24th AND counted Shawn Style.


MetCon:

4Min AMRAP

Max Front Rack Lunge @ 60% of your final Strength set of 3 **

*Every time the bar drops, do 5 T2B


THURSDAY, SEPTEMBER 4th

Double Under Challenge, DAY 4!

SKILL: 

Handstand Walk

STRENGTH:

Push Press*

5-5-5-5-5

*add 3-7lb from May 27th

MetCon:

3RFT

12 Push Press @ 65% 1RM

40 DU


HUMPDAY, SEPTEMBER 3rd

Double Under Challenge, DAY 3! 

STRENGTH:

Hang Power Clean

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


MetCon:

  • Hang Power Clean @ 75% 1RM   Reps:5-4-3-2-1
  • Wall Ball #20/#14                    Reps 10-8-6-4-2

TUESDAY, SEPTEMBER 2nd

Birthday WOD!

Double Under Challenge, DAY 2! 

While we flipped through pictures to build a birthday "best of Racquel", we were thrilled to reflect back on all that you have been able to do and all that you have been able to achieve!! And then we realized you have done all of this in less than a year!!

From the first time we met you at a competition, cheering on Foryst, through completion of the Elements Program...

...on to some impressive firsts, like your FIRST PULL UP and your first Crossfit Competition at the Blarney Stone Comp!

To the clean PR and performance at MBS CrossFit for the Arvada High School Football fund raiser...

...to Wet Mets (Swim wod), progressing on to become competition tested! (Below, "Clash of the Titans")

Building that motor, generating torque and power!

Dearest RACquel, 

From the first elements class, your hard work has been evident. It has resulted in quick progression in movement efficiency, to a long string of impressive firsts, and continual PRs. It has been a privilege and a pleasure to watch this phase of your journey begin! 

And as we help you celebrate one part of your 21st birthday, we are super excited to see your continued growth and progression, inside AND outside of the gym. The world is at your finger tips!

This special birthday WOD was programmed special just for you! We hope you have a wonderful birthday and an even awesomer Birthday WOD! ENJOY!!!

Love, 

Your MHFers

STRENGTH 1:

Dead Lifts

 7 - 7 - 7

STRENGTH 2:

Back Squats

 7 - 7 - 7

MetCon:

1 RFT*

21 Back Squats

21 V-Ups

21 Box Jumps 24/20

21 Deads
*55% of your 1RM Back Squat


MONDAY, SEPTEMBER 1st

LABOR DAY DATE WITH A NAAAAAAASTY GIRL!

Double Under Challenge, DAY 1! 

**ONLY ONE CLASS TODAY - 9:30am**


"EVA"

5RFT:

800M Run

30 KB Swing #70/#55

30 Pull-Ups


  • Please feel free to bring friends & family today, we will be happy to scale the workout for anyone! 
  • MHF Athletes, with such a high volume of pull-ups, please be sure to take care of your callouses. We don't want anyone ripping their hands to shreds today, mmmkayyyy?!