DAILY WOD
CrossFit MHF - Wheat Ridge


THURSDAY AUGUST 2nd


Efficiency is the WOD!!! (Word Of the Day)

Row and Bench is the WOD!!! (Workout Of the Day)

5 Minute MAX DISTANCE ROW

~then~

Bench 2 - 2 - 2 - 2 - 2

Get tight! Get efficient!! Move...BETTER!!



Quality Time on the Concept 2!

Barb gettin' tight, moving the bar WELL!!


WEDNESDAY AUGUST 1st


HUMP DAY, STRENGTH DAY!

OH PRESS: 5 X 3


Our MHF Dirty Ladies are in a FACEBOOK "like" contest!

Please click on this picture to link to Kiss Me Dirty via Facebook, and "LIKE" the picture!

* * * *

Just a reminder, the gym will be closed starting AFTER the Saturday 9am WOD, August 4th. We will re-open for classes on Thursday, August 9th.

* * * *


TUESDAY JULY 31st


1 Round For Time - WOD IT UP!!!

800 M Run

30 BB SDHP #95 / #65

25 BurpEEEEEs

20 T2B

400 M Run


"The needs of Olympic athletes and our grandparents differ by degree not kind. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience." Courtesy of Crossfit.com

* * * *

Just a reminder, the gym will be closed starting AFTER the Saturday 9am WOD, August 4th. We will re-open for classes on Thursday, August 9th.

* * * *


MONDAY JULY 30th


FUN DAY MON DAY WOD:

Squat Snatch

3 - 3 - 2 - 2 - 2

KISS ME DIRTY CREW!

Finish Line of the Women's only, Kiss Me Dirty Race in Parker this weekend.

EXCELLENT WORK, LADIES!!

* * * * *

Your Coaches are doing a family vacation and will be closing down shop for a few days. That's right, Us Griswolds are loading up the Family Truckster and are headed West to Wally World.

Starting AFTER this Saturday's 9AM WOD (Yes, We will be having class this Saturday morning), the gym will be closed. We will RE-OPEN Thursday morning. During the closure, WODS WILL BE POSTED ON THE WEBSITE. They they will be WODs with no equipment needed, and you know they will be challenging.

* * * * *


SATURDAY JULY 28th

* * * NO 9AM WOD!! * * *

(We will have A Farewell WOD for Jordan and Jacquie at 2pm. Details BELOW!)

We have a team of LADIES running the KISS ME DIRTY race! Wave 2, Start time, 8:40am. Come down and cheer our girls on!


2pm WOD, OUR FARWELL TOUR FOR JACQUIE AND JORDAN!!

20 Minute AMRAP**

100 Foot Sprint

10 KB Swings #55 / #45

10 Sit Ups

10 Wall Balls #20 / #14

10 Sandbag Squats #45 / #30
**:90 Seconds of Rest Between Rounds



Today is a sad day at CrossFit MHF.

Jacqueline and Jordan joined us about two months ago, and with it, we welcomed two if the nicest people into our lives. And we are not just saying that. They really are SUPER AMAZINGLY NICE PEOPLE.

From their first Elements class, they immediately became part of the family. Jacquie and Jordan are ALWAYS in the mix, giving it their all. Jumping in and throwing down with the 4:30pm Crew, Joining the MHF'ers at the Slacker 1/2 marathon, Jacquie gettin' dirty with the LADIES for Kiss Me Dirty, they have become a constant in our lives.

Jordan and Jacquie, It's with a sad heart that we say farewell and wish you the THE BEST for your new adventures. If (hopefully it's WHEN) your journies bring you near, come back ANYTIME, you are always welcome at home.

Love,

Your Coaches and the MHF Family



FRIDAY JULY 27th

TGIF WOD!! NOT FOR TIME:

Hip Extensions 5x20, BB Step-Ups 6x6



GET YOUR GLUTE ON!!!!

Don't be mad. Next time you are at a mirror, turn around and check it out.

You ARE welcome.






Jordan and Jay are JUMPIN' for Joy!

Check out the Fridee Eve Metcon! YE! 630pm


*~*~ *

NO SATURDAY 9AM WOD,

NO SATURDAY SWIM WOD

*~*~*

THE SATURDAY MC CLASS WILL BE HELD AT 2PM*!!! Open gym will start at 1:30pm.

LADIES!!

KISS ME DIRTY!!!

THIS WEEKEND!!

START TIME IS 8:40.

Good CLEAN fun!!

I feel some KODAK moments coming on.



*SAD NEWS TO REPORT!!

Two of our own are moving to The Mini Apple, Minnesota. This Saturday, the 2pm WOD, will be a Farewell WOD for Jordan and Jacquie. So pull out your smartphones, get out a pen&paper and mark this one your calendar. Let's send them off with a packed house for this a$$ kicker of a GREAT WOD!!!!


THURSDAY JULY 26th


We apologize for the recent website issues. Our host was unable to resolve the issues until early this morning. We have posted the previous 3 days up incase anybody missed it on FACEBOOK. (like us!)

THURSDAY WOD!!!

SKILL WORK

Strict Pull Ups

Handstand holds



THEN.....

7 Minutes of FUN!!! AMRAP!!

10 Pull Ups (Yes, kipping is A-OK!)

8 Ring Dips

6 HSPU (Hand Stand Push Ups)

LADIES!!!

You and over 1,000 of your closest girl friends will be sloppin' it up IN DA MUD!! This Saturday is the day.

(Interested in becoming the 14th member of the team? Click the lips to check out the crew, CrossFit MHF, 8:40am start time.)

Ladies ONLY!

Boys can come, but they have to stay clean.





* * *No SWIM WOD this weekend. * * *



WEDNESDAY JULY 25th

HUMPDAY WOD!!! GIT SOME!!
15 Minute AMRAP
3 Cleans #155 / #110
20 Double Unders

HECK YES, HOLLAR!


TUESDAY JULY 24th

Tuesday WOD, JERKS!!
Behind the Neck Jerks:
5 - 3 - 2 - 2 - 1 - 1


MONDAY JULY 23rd

FUNDAY MONDAY WOD

STRENGTH: SUMO DEAD LIFTS

3 - 3 - 3 - 3 - 3
THEN....
10 Rounds For Time
8 KB SDHP #70/#55
8 Sit-Ups


SATURDAY JULY 21st

WOD Pre-Work

Take a minute out of your morning to give somebody you care about a bigger-than-normal hug. You can do it at home or wait until you get here. But take a second out of your morning and show some love.



OKAY....

ON WITH THE WOD!!!

Just One Round.

FOR TIME!!!

200 Meter Sandbag Run #45 / #30

75 Wall Balls #20 / #14

200 Meter Sandbag Run #45 / #30

50 T2B (Toes To Bar)

200 Meter Sandbag Run #45 / #30

75 Kettlebell Swings #55 / #45

200 Meter Sandbag Run #45 / #30


Hello, LADIES!!!

Next Saturday is the WOMEN ONLY

"KISS ME DIRTY" race!

Click them lips to join the crew! Team name?

Duh, CrossFit MHF!

It's gonna be GOOD, CLEAN FUN!!

Well...

it's gonna be GOOD FUN!!

SWIM WOD IS ON!!!

StrokeTechnique at 430pm.

WOD to follow immediately after.

DART BOARD WORK OUT!!!

The dart board holds the unknown as to what YOUR SWIM WOD will be!! Each number on the dart board corresponds to an...

AQUATIC SKILL, STROKE DRILL or FLUID THRILL!


FRIDAY JULY 20th

TGIF!!!!


Amy, Dan-O And Rodeo John getting LOOSE to drop it down LOW!!

SQUAT-TASTIC FRIDAY

SQUATS 5 X 5

Yes, these are HEAVY sets!! You shouldn't have a lot of gas left in the tank upon completion of the 5th set.

"Hi hamstring, I'm calf. Nice to meet you."

Make plans for SATURDAY'S 9AM class!!

We put in a request for some more AWESOME Saturday morning weather!

Matt doin' WORK - bar over BURPEEEEE!

***SWIM CREW! ***

The Triathlon is creepin' up!!

PLEASE RSVP for the Saturday Dart Board SWIM WOD. Deadline for RSVP is 3pm FRIDAY!!

Git Some in Da POOL!! It's gonna be GOOOOOOD!

Hollar.


THURSDAY JULY 19th

(aka Friday Eve!!)


Today's WOD, just one round...

20 Power Snatches #85/#55

30 Sit Ups

40 Box Jumps 20/14

500 Meter Row



* * * BIG WEEEEEEKEND, Y'ALL!!! * * *

9am - Saturday Class - GIT YOUR METCON ON!!

Saturday Afternoon SWIM WOD!

Please RSVP BY Friday, 3pm!!!

DART BOARD.

'Nuff said, details won't be announced until the SWIM WOD!



WEDNESDAY JULY 18th


WHAT'S UP, WEDNESDAY'ERS?!

Today, the featured items are, NOT FOR TIME:

BB Bent Over Row 10X8

GHD Sit-Ups 6X10

Here's a couple of nuggets for you:

NO THURSDAY 6:30PM CLASS DUE TO ELEMENTS!

It's lookin' like it's gonna be ANOTHER BEAUTIFUL Colorado Saturday! Make plans to come out to our OPEN class, Saturday at 9am!!!


AND...

* * SWIM WOD THIS SATURDAY!! * *

Due to the number of Aquatic Athletes, please RSVP BY Friday at 3pm so you can be properly scheduled for mechanics.


You won't forget this workout!!


TUESDAY JULY 17th


TOE-UP TUESDAY!!!

10 - 1 HSPU (10 the first round, 9 the second round, etc)

24 Foot KB Walking Lunge #45/#35 (yes, that's a bell of that weight....IN EACH HAND!!!)

These folks know how to get up, to get down!!

Mr Smoov, Pacey, KOR and Berger are downright upright!





* * * LADIES* * *

It's time to get dirty.

a) 5k Run

b) Mud

c) Obstacle course

d) GIRLS ONLY

e) All of the above

If you chose "e", click those lips. Team name CrossFit MHF.





MONDAY JULY 16th


Congrats to Rich Froning and Annie Thorisdottir,

THE World's Fittest!

FUNDAY MONDAY!!!

20 Minute AMRAP

10 OHS, #95/#65

25 Double Unders

8 Chest to Bar Pull Ups

MHF's team down at Wash Park for the Donor Dash 5K. EXCELLENT WORK!!!


SATURDAY JULY 14th


Lots of STRONG WORK under the bar yesterday! NICELY DONE!!! Goes to show you that Friday the 13th isn't a bad luck day!!

But Saturday's WOD is a different story.

Just kidding!!!!

Kinda.

Sorta.

SATURDAY'S WOD

25 Minute AMRAP

50 Foot Overhead Walking Lunges #45/#25

25 Hollow Rocks *That ROCKS!!

50 Foot Overhead Walking Lunges #45/#25

15 KB SDHP (Squat Dead High Pull) #55/#45

It's going to be another BEAUTIFUL Colorado morning! Come git some!!

We are on for our Saturday afternoon SWIM WOD!! Be looking for a text from us, OR check the white board, tomorrow morning for individual start times.

MHF ULTIMATE WARRIOR CHALLENGE IS OPEN FOR REGISTRATION! CLICK EITHER PICTURE TO GET TO THE INFO PAGE!!


FRIDAY JULY 13th


BENCH DAY!!!!

NOT FOR TIME:

30 Reps at 70% of your 1 Rep Max (RM)

If you don't know your 1RM, this si the day you get to find out.

Click HERE for a quick video example on Jesse's Bench Technique.

Michelle got HOPS!!!


THURSDAY JULY 12th


SKILLS!

Pistols (Click for quick video demo, courtesy of CrossFit.com)
Get your one-legged Squat on!

WOD: 7 Minute AMRAP

#135 / #95

1 Power Clean

2 Front Squats


1 Power Clean... (Megs Pullin' HARD and FAST!)

2 Front Squats... (Kaydee and Coach Patton Gettin Low!)

Click on Coach Patton's picture from last year's Ultimate Warrior to get to our contest page...

The MHF Ultimate Warrior Challenge, August 17th and 18th, 2012!!

** REMINDER! **

Donor Dash is THIS SUNDAY!! It's a beautiful 5k supporting Organ Donation. And you KNOW when CrossFit MHF brings out a crew, it's a PARTY!

*And ya never know...IHOP might be on the agenda for a post race gluten feast. 


WEDNESDAY JULY 11th


HUMPDAY JERKS!

Split Jerks:

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

T-BONE moving FAST under BIG LOAD!!

***

A few tidbits, PLEASE READ!!

1) There will be NO 6:30pm Class today due to Elements.

2) Donor Dash is THIS WEEKEND, SUNDAY! Talk to a Coach Or "Pacey" Lacey for details. We have a great crew heading out and it's a TON of fun for a fantastic ORGANization!!


TUESDAY JULY 10th


10 Rounds, EACH For Time*:

10 Push Ups, 100 foot sprint.

WE ARE LOOKING FOR FULL OUTPUT!

THIS IS YOUR ALL-OUT EFFORT!!!

*Full recovery between each set.

* * *

PLEASE NOTE !!

There is NO Wednesday 6:30pm Class due to Elements.

* * *

The MHF Ultimate Warrior Challenge site is LIVE!!

(click on the picture to get to the MHF Ultimate Warrior Challenge site!)


AUGUST 17TH AND 18TH - THE WARRIOR CLASSIC SPORTS FESTIVAL!!

OUTDOR EVENTS: CrossFit, Strongman, Combine Challenge, Bench and Deadlift contest, MMA Exhibition and The Ultimate Warrior Challenge!

INDOOR EVENT: One of the most anticipated and smoothest running NPC shows around!

All outdoor events are FREE to the public!

Follow ALL the events on Facebook!


MONDAY JULY 9th


FUNDAY MONDAY!!

ONE ROUND, FOR TIME:

20 Deadlifts #225 / #155

30 Push Press #105 / #75

400 Meter Run

15 K2E (Knees To Elbows)

400 Meter Run

30 Push Press #105 / #75

20 Deadlifts #225 / #155

Brit getting ready to Bench into the triple digits....

I own it.


SATURDAY JULY 7th


TEAM WOD!!

TEAMS OF 2

Due to the much needed and welcomed rainfall, the WOD will depend on what the morning conditions are.

* * *

SUMMER SPECIALS HAVE BEGUN!!!

9AM SATURDAY CLASS IS FREE THROUGH THE END OF AUGUST!!

SO BRING IN A FRIEND FOR THE FUN OF TODAY'S PAIRS WOD!!

* * *

Last week was a BLAST and we were all hoping for more time in da pool, but there will not be a SWIM WOD today. We do have more scheduled in the coming weeks.

Candace and Mikey Front Squattin' some serious weight!!


FRIDAY JULY 6th


Hi.

Meet Dan.

Dan was a guy who just dropped into a bootcamp class at a CrossFit gym, kinda randomly one day.

Dan liked it.

Dan liked it . . . A LOT.

So, Dan came back.

Dan came back . . . A LOT.

Dan drank the Kool-Aide.

AND NOW, DAN-O IS A TRIATHLON FINISHIN' . . .

1/2 MARATHON RACIN' . . .

CROSSFIT COMPETITOR ! !

We are celebrating Dan's birthday today. One day early. His birthday is Saturday (7/7). But, his WOD of choice didn't quite sound right for a Saturday. (You'll see why in a second...)

So Dan-O; to one of the hardest workin', easily coachable, awesome attitude wearin', grin sportin', WOD crushin', BA's on the block...

HAPPY BIRTHDAY!!

And as requested, BY YOU!!!!, your birthday wod is....

FRAN - TASTIC - FRIDAY!!!!

FRAN

21-15-9, For time:

#95 / #65 Thrusters

Pull Ups

Dan-O, make her your B.


THURSDAY JULY 5th


We hope you ALL had a safe, Happy Fourth Of July! Thanks to all the folks who showed up (30+) to start your holiday celebrations with us! A lot of first timers, a lot of regulars members and a LOT OF FUN!!!

TODAY'S WOD:

1 Mile Run, For Time**

Full Recovery

1,000 Meter Row, For Time

**For those who ran the Slacker 1/2 Marathon....if your feet/ankles/knees/hips/low back, etc are still recovering, your WOD is...

2500 Meter Row....For time!

Tomorrow is Friday!!!

AND, it's Dan-O's birthday WOD. It's gonna be a BARN BURNER! He will be showing up at the 5:30 pm class for those who would like to celebrate with him!***

***(And then, you can "Thank" him after the WOD.)


WEDNESDAY JULY 4th



HAPPY INDEPENDENCE DAY, AMERICA!

WE SALUTE YOU!!

4, FOUR MINUTE AMRAPs(As Many Rounds As Possible):

  1. 7 Reps of each: Box Jump 24/20, Kettlebell Squat-Dead High-Pull (SDHP) #45/#35
  2. 7 reps of each: Plyo-lunge, Hand Stand Push Ups (HSPU)
  3. 7 reps of each: Sandbag Ground To Shoulder (GTS) #45/#30, Toes To Bar (T2B)
  4. 7 Reps of each: Wall Balls #20/#14, Medicine Ball Russian Twists #30/#20

We aren't totally cruel, so we will give you two minutes between each 4 minute AMRAP to recover.

* * * * *

We Hope You All Have a Safe and Happy Holiday! Please Obey Fire Bans/Restrictions, if they apply.

* * * * *


TUESDAY JULY 3rd


FARMER CARRY TUESDAY!!!

6 Attempts to reach MAX LOAD for 50 feet.

!!! NO DROPS !!!

DROP = FAIL!!!

THEN...75 Seconds for MAX Distance!!

#90 / #60 ...

(and YES, that is EACH HAND!)


* * * * F, F, F on the F!! * * * *

"FRIENDS, FAMILY FREE on the FOURTH!!!"

CELEBRATE THE 4TH OF JULY WITH CROSSFIT MHF!!

Come out, bring a friend or three!! AND OF COURSE FAMILY IS MORE THAN WELCOME, TOO!!

Get a great workout in with your peeps, then spend the rest of the day relaxed and celebrating America's independence day!!

Special Holiday Schedule: 2 classes....8am and 930 am.

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

We will not be running a CrossFit KIDS MHF class Wednesday,

the adults need time to play on their days off, too.

********


MONDAY JULY 2nd


15 Minute AMRAP:

10 Back Squats #105/#65

20 Double Unders

10 Push-Ups



* * * We hope everybody had an awesome weeeeekend!! * * *

* * *

Great job on the "GIT SOME SATURDAY" Workouts;

Date with EVA and the SWIM WOD Benchmark workouts!!

* * * 


* * REVISED SCHEDULE FOR JULY 4TH!! * *

Only TWO Class: 8 am and 9:30 am

KELLY AND KERRY - ZERCHER CARRY!

Come CrossFit with us FOR FREE...Every Saturday at 9AM!

Click here for more info!

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