Thursday October 2, 2014
Reminder: MHCF will be closed Saturday, no classes, since we will be hosting the MHCF Monster Mash! Come support those competing Strength: OT:45sec for 9 minutes – 1 Push Jerk + 1 Split Jerk WOD:21-15-9BurpeePull Ups
Wednesday October 1, 2014
Strength: 15 mins for 5×3 Front Squats, work up to a heavy 3RM, perform 3 strict pull ups and 3 strict dips between each set, vary pull up grip WOD 5 Rounds (choose KB weight)200m Run5 Right Arm KB Snatch5 Left Arm KB Snatch10 Ring Push Ups
Tuesday September 30,, 2014
Reminder: Mile High CrossFit’s annual Monster Mash competition is this Saturday, there will be NO classes, but definitely stop by and cheer on the competitors! Strength: OT:45sec for 9 minutes – 1 Hang Squat Clean + Squat Clean WOD 21-15-9Burpee Box Jump Over (24/20)Power Snatch (95/65)OHS (95/65) Cool Down:30 abmat sit ups5min row at cooldown […]
Monday September 29, 2014
Skill work: 6 min, :30sec wall balls (heavy) :30 sec rest WOD20 min AMRAP1 Barbell complex: 3 Deadlift, 3 hang Power Cleans, 3 front squats, 3 Jerk (135/95)And 200m run Cool downTabata plank holds, 8 rounds