Spring Fling WOD and Brunch

Please join us in Arvada for a WOD followed by a fun community event celebrating Spring, our members, and Flow Yoga’s 2 year Anniversary! Please bring your family and friends to check us out!!


1. Workout
Shoulder Press (5×1)
Push Press (5×1)
Push Jerk (5×1)

It’s a strength day! Nothing but pushing skills and technique development under load. Focus on your nutrition today, and try to come to class fueled for a lot of work! The first set of the next exercise should be the last weight of the last exercise. For those with less experience their push press and push jerk maybe close in weight. They can perform a drop set (lower the weight) and then build back up again.


1. WOD (25:00 – 45:00)
For quality and load in 5 minutes:
30 Back squats*

At min 6:00 for time:
1-mile run

*Think of doing an EMOM here and choose a weight you can do for 5 sets of 6.
*Hangar, run full mile course.

2. Flexibility and Core (45:00 – 60:00)
Sit n’ reach + compression drills
1:00/1:00 Sit n’ reach + 20 single leg compressions (right then left)
1:00 Sit n’ reach + 20 compressions

2 Sets
0:20 Down dog + 0:20 right hand to left ankle
0:20 Down dog + 0:20 left hand to right ankle
0:30 Up dog

These squats are designed to be heavy but maintain great form and be able to complete. For the run, it’s ok to run/walk…Let’s just get the volume in!


Metcon (Time)

1. WOD (30:00 – 40:00)
3 Rounds for time:
50 Double unders
30 Abmat sit-ups
100-Foot Single kettlebell overhead walk, right
100-Foot Single kettlebell overhead walk, left

L3 – DUs, 70/35
L2 – Speed-Steps, 53/25
L1 – Singles, 35/15

2. Accessory work (45:00-60:00)
4 Rounds NOT for time
6-8 Strict ring dips (Use False Grips)
10/10 3 Point dumbbell row
100-Foot kettlebell farmers carry

This WOD should take everyone less than 12 minutes. The situps and jumps should be fast, and the weight on the overhead walks is designed to be heavy!


MBS CrossFit Hangar – CrossFit

We are putting together two classic CrossFit workouts to create a mix of moderately loaded movements and relatively low skill gymnastic movements they are intended to be cycled quickly. The load on the barbell should allow for the first round of “DT” to be done in under 1:30. The reps on Cindy are intended to be done unbroken with fast transitions for the bulk of the workout. Faster athletes will be in the 12-15:00 range and no one should go longer than 20:00. Scale to support this timeline

Metcon (Time)

1. DT meet Cindy, Cindy meet DT! (35:00 – 55:00)

5 Rounds for time of:

1 Round of “DT”

2 Rounds of “Cindy”

1 round of DT is:

12 Deadlift

9 Hang power clean

6 Push jerk

1 round of Cindy is:

5 Pull-ups

10 Push-ups

15 Air squats

Rx+ – 155/105, Normal Cindy

Rx/L3 – 135/85, Normal Cindy

L2 – 115/75, 3/6/9 Cindy

L1 – 95/55, 3/6/9 jumping pull ups



Reminder: Both gyms are closed for Easter Sunday!


Workout of the Day
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death. He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection. He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.


45 Minute team of 2-3 Run, Row, ski for distance.


Full extension.

1. Strength
EMOM 8 minutes
2 Power snatch
*Keep loads submaximal, 70-80% of 1RM range. Focus on speed and technique.

2. WOD (42:00 – 52:00)
7 rounds for time:
3 Power snatch
9 Push-ups
18 Air squats

L3 – 135/95
L2 – 115/75
L1 – 75/55

3. Cool Down (52:00 – 60:00)
5:00 Bike, row or run, easy pace

This workout is a burner with a classic pull, push, & squat and will be fast each round. Insist on maintaining technique in the snatch today. The rep scheme is designed to me unbroken so that before the you fatigue you are already moving on to another movement.


Did you take your fish oil today?

There was a discussion on the MBS CrossFit closed FB page the other day and I wanted to share my thoughts on taking fish oil:

When choosing fish oil, obviously 1st priority is quality. Whether you look for a brand that you trust..or, sometimes you can tell what quality it will be by the packaging…Exposure to heat is bad for fish oil, so look for dark bottles that you think haven’t been exposed to heat. Second, look at the EPA/DHA within the pill. So, Mike’s pills mentioned above ea contain 1.4 g of fish oil and then less than 1 g within each pill (which is actually a good ratio). That means there is about 400 mg of ‘unknown’. The EPA is what you’ll be going for if you want anti-inflammation relief…So, I’ve found that 2-4 grams of EPA daily is great for relieving joints (hips, knees, hands, etc.)…more when I’ve got an issue, less when I’m training less and dealing with less issues. If you are eating fish or grass-fed red meats regularly, then maybe you can reduce amount. But, it likely won’t hurt to just keep the habit either. The whole omega 6/9 argument is a talk of balance of the 6 and 9’s..They say the ideal is 2 to 1. But, the avg american diet is like 40 to 1…So, super inflammatory…If you are eating dog shit processed foods all day that have tons of vegetable oils, which are high in omega 6’s (inflammatory), you’d have to be downing a bottle of fish oil (high omega 3 anti-inflammatory) a day to keep up. Moral of story, try not to eat too much sugar and processed foods in the first place, but DO ‘supplement’ with fish oil to compensate for inflammation relief.

1. WOD (30:00 – 50:00)
EMOM 20:00

Even minutes:
25 Double unders
25-foot single arm dumbbell overhead walking lunge, right

Odd minutes:
25 Double unders
25-foot single arm dumbbell overhead walking lunge, left

*Use a 50lb/35lb dumbbell or a 53lb/35lb kettlebell

L3 – 25 DU, 50/35
L2 – 10 DU, 35/25
L1 – 25 SpeedSteps, 25/15

2. Cool Down (52:00 – 60:00)
1:30 of a weighted hollow hold
1:30 of a superman hold

*scale to unweighted and onfloor as needed.

1:00/1:00 Kettlebell calf smash
1:00 Upper back roll with plate

Our goals today are working on our jumping rope skills and progressively loading the midline. The jumps will get progressively harder as your core gets worn down throughout the workout, so focus on maintaining pace and footwork on the jumps. Today is also a good day to make friends with your Rope-Rage and try to stay the ZenMaster when you start to break the sets.


Conor representing MBS in China!

1. WOD (27:00 – 45:00)
10 Rounds for time of:
5 Burpee box jumps (30″/24″)
10 Pull-ups

** 18 minute cap

L3 – 30/24, 10 PU
L2 – 24/20, 5 PUs
L1 – (Only 8 rounds) Plates, 10 Jumping PUs.

2. Cooldown (45:00 – 60:00)
Banded shoulder stretch sequence
2 sets of each per arm:
0:30 Lat stretch
0:30 Hand up and over
0:30 Elbow in the band
1:00/1:00 Standing calf stretch

50 Abmat sit-ups with feet butterflied

No load today, just you and your body. We want everyone to target sub 15 on this WOD. If the first round takes more than 1:15, you need to make some changes on the fly. You should never get to the point of doing singles today, and we want you to keep moving, so don’t be afraid to make mid-WOD scaling choices.


YouTube Preview Image

It’s been a minute since I’ve posted one of the Feats of Strength compilations. If this doesn’t get you fired up to hit some heavy weight, you don’t have a heartbeat!

1. Strength/Power (30:00-45:00)
Every 3 Minutes for 15:00:
Front Squat
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 1 rep

*Log heaviest load to leaderboard

2. Accessory Belly Blast (50:00-60:00)
NOT For time
200m Zercher kettlebell carry (53lbs/35lbs)

Front squat fun. Today is a training day, train with the best possible mechanics so that on game day you’re ready for anything!

Posted in Workout | Comments Off on 3/27/18