12.31.13 Wood

WOD: Wood (Mod)

Skill: Focused & Controlled Knee to Elbows 3x10

5 RFT w/ 1 min rest after each round
25 Double Unders
10 Burpee Box Jumps (24"/18")
10 SDHP (95#/65#)
10 Thrusters (95#/65#)

Focus on using your legs to raise and lower the weight during the SDHP, any sort of hinging and unhinging at the waist will lead to a very sore back tomorrow.  Stay tight in the core!  Posture during the Thruster!

Jen D. - 25:30 43#
Regina - 28:59 43#
Orlando - 32:17 75#
Victoria - 23:30 (4) 25#
Tyler M.  - 30:19 65#
Lindsay Z. - 22:10 Rx
Nick Z. - 28:45 (4) Rx
Bernie - -- Mod
Jaclyn - 23:39 35#
Nicole - 25:21 Rx
Robert - 26:59 95#
Vanessa - 23:38 53#
Delilah - 24:40 33#
Taylor - 34:01 Rx
Amarjit - 21:12 65#
Joe - 18:00 Rx
Stephanie - 20:14 53#
Mark B. - 30:31 Rx
Fernando D. - 18:39 Rx
Jason T. - -- Mod
Joobin - 24:46 Rx
Kyle M. - 24:53 Rx
Kristina - 27:53 Rx
Kaela - -- Rx
Tim - 23:20 Rx
Bob - -- Mod
Massi - Mod

12.30.13 Nate

WOD: Nate (Mod)

Skill: Back Squats to a heavy 5RM

15 Min AMRAP
2 Pull Ups
4 HSPU's
8 American KB Swings (2p/1p)

Do not overextend in the back while doing the Handstand Push Ups or the Kettle bell swings.  Keep the ribcage down and the abs nice and tight throughout each exercise...

 See the difference...

Ben - 86 Reps Rx
Orlando - 140 18kg
Regina - 141 10kg
Mike T. - 210 18kg
Kyle M. - 145 24kg
Adrienne - 240 8kg
Tyler M. - 168 18kg
Marika - 194 12kg
Jen D. - 162 12kg
Corretta - 174 16kg
Joobin - 198 28kg
Roheet - 195 16kg
Taylor - 130 24kg
Eric Sr. - 140 24kg
Stephanie - 198 12kg
Mark B. - 116 Rx
Fernando D. - 142 Rx
Robert - 155 24kg
Anthony - 156 Rx
Dennis - 146 Rx
Jason T. - -- Mod
Jordan - -- Mod
Joe - 159 Rx
Bob - 140 16kg
Tim - 9:30 Annie 
Kaela - 164 16kg
Brenda - 240 12kg
Mike R. - 170 12kg
Nicole - 184 12kg
Delilah - 168 8kg
Anna - 154 8kg
Lark - -- Mod
Fernando M. - 130 24kg
Bryce - 96 16kg
Amarjit - 210 8kg

12.29.13 Early Resolution

WOD: Early Resolution

Skill: 15 Minutes to establish 1RM Power Snatch then 5x5 a.) Push Jerk b.)Romanian Dead Lifts w/Snatch Grip

15 Min AMRAP
3 Power Snatch (115#/95#)
6 Pull Ups
9 Burpees w/ target
6 Power Snatch
9 Pull Ups
12 Burpees
9 Power Snatch
12 Pull Ups
15 Burpees
...

Pace yourself.  Quality reps on the snatches. Jump the weight up all the way to it's apex, no muscling the weight to the top!

Oscar - 125 Reps 65#
Lindsay Z. - 168 55#
Tim - 149 95#
Kaela - 103 55#
Joobin - 137 95#
Brandon B. - 140 53#
Bentli - 150 65#
Anna - 132 10#db
Delilah - 167 15#db
Len D. - 126 15#db

12.28.13 Hideaway

WOD: Hideaway

Skill: Bulgarian Split Squats 3x6

1 Round for time.
2k Row
55 Wall Ball (20#/12#)
45 Sit Ups

Maintain excellent posture while rowing. Be sure to get your hips below your knees to complete the FULL Wall Ball movement.

Eddie - 16:41 20#
Adrienne - 15:17 12#
Delilah - 19:48 10#
Vanessa - 16:23 Rx
Heather - 17:09 13#
Joobin - 14:41 Rx
Jovany - 19:26 16#
Marika - 17:13 12#
Jen D. - 15:30 Rx
Lindsay Z. - 13:26 Rx
Allison - 17:06 10#
Andrew - 20:29 10#
Jordan - -- Mod
Anthony - -- Mod

12.27.13 Chops

WOD: Chops

Skill: Handstand Progressions / Agility Ladders

21 - 15 - 9
Burpees
Box Jumps (24"/18")
Dead lifts (185#/100#)
Chest to Bar Pull Ups

Regina - 21:53 53#
Orlando - 19:01 105#
Abby - 3:25 Grace Rx
Lindsay Z. - 11:07 103#
Kat - 11:50 35#
Taylor - 21:39 155#
Fernando D. - 13:44 Rx
Spice - 13:30 Parade 225#
Marika - 14:49 63#
Vanessa - 11:47 83#
Jessica - 17:51 103#
Amarjit - 16:40 95#
Jenna - 17:19 Rx
Heather - 11:31 63#
Bentli - 15:35 135#
Tom S. - 22:32 Rx
Danielle - 19:00 103#
Jaclyn - 16:01 53#
Jennifer P. - 15:49 35#
Robert - 19:58 135#
Nicole - 4:59 Grace Rx
Dennis - 18:17 Rx+
Anthony - 18:16 Rx+
Brenda - 15:06 83#
Monike - 13:43 63#
Maria - 15:46 63#
Bob - 24:53 Mod
Eddie - 26:39 185#
Jenifer - 15:50 63#
Steve - 13:13 65#

12.26.13 Grace

WOD: Grace

Skill: Power Cleans / Push or Split Jerks

30 Clean & Jerks (135#/75#)

Two big jumps! Quality "cookie cutter" reps; every rep should look the same!  If you are moving too fast or not setting yourself before the jerk you need to slow down and think about the quality of your movement!

Ben - 5:27 Rx
Regina - 6:00 35#
Orlando - 4:46 85#
Adrienne - 5:38 (60) 35#
Rick - 5:08 85#
Taylor - 6:45 95#
Tyler M. - 5:59 95#
Jenna - 4:59 Rx
Vanessa - 6:46 63#
Andrew - 4:18 25#
Allison - 3:37 25#
Marika - 3:44 33#
Fernando D. - 5:26 Rx
Roheet - 5:46 75#
Victoria - 4:55 33#
Joobin - 8:47 Rx
Danny - 4:47 Rx
'Los - 3:42 135#
Jordan - 25:11 Mod
Tim - 6:06 Rx
Kaela - 5:58 Rx
Dennis - 5:54 Rx
Anthony - 5:00 Rx
Joe - 5:58 Rx
Brenda - 5:07 48#
Jason G. - 9:04 Rx
Lindsay Z. - 3:04 63#
Bentli - 3:29 95#
Delilah - 4:51 35#
Jovany - 4:01 55#
Sean O. - 7:25 115#
Tom S. - 6:37 115#
Bryce - 8:23 85#
Subhi - 5:24 85#
Jessica - 7:40 Mod
Mike T. - 5:05 85#
Maria - 3:35 85#
Amarjit - 5:02 65#

12.23.13 1's & 2's

WOD: 1's & 2's

Skill: Overhead Squats

5 RFT.
1/2/3/4/5 Bear Crawls
20 Sumo Dead Lift High Pulls
25 Sledgehammers
2/4/6/8/10 Pistol Squats

Maintain good active shoulders during the overhead squats. Lots of leg drive and hip extension during the sumo dead lift high pulls.

Rebecca - 12:50 (3) 15#
Tom S. - 30:04 95#
Orlando - 31:41 75#
Regina - 27:57 43#
Tyler M. - 32:09 85#
Abby - 27:42 53#
Oscar - 20:30 (4) 65#
Anna - 23:08 (4) 15#
Vanessa - 20:35 43#
Heather - 17:13 38#
Tim - 19:37 65#
Kaela - 21:12 43#
Lindsay Z. - 17:01 53#
Eric Sr. - 27:26 65#
Taylor - 32:48 95#
Fernando D. - 16:05 95#
Mark B. - 24:53 Rx
Joe - 19:07 95#
Jason T. - -- Mod
Bryce - 19:54 Mod
Nicole - 20:40 53#
Brenda - 21:27 43#
Joobin - 24:50 95#
Bob - -- Mod
Osh - 27:20 45#
Jovany - 29:02 45#
Yvonne - 26:51 43#
Subhi - 32:42 85#
Rocio - 12:39 (3) 25#
Maria - 12:30 (3) 35#

12.22.13 12 Days of Myo Christmas

WOD: 12 Days of Myo Christmas

1 Tire Flip
2 DB Thrusters (30#/20#)
3 Pull Ups
4 Box Jumps (24"18")
5 Russian KB Swings (Heavy)
6 Burpees
7 Double Unders
8 Sit Ups
9 Wall Ball
10 DB Snatches (Alt 45#/30#)
11 Toes to Bar
12 Squat Cleans (115#/75#)

Eddie - 41:33
Subhi - 34:27
Adrienne - 23:29
Rick - 36:09
Joobin - 28:22 Rx
Jason G. - 41:35 Rx
Tim - 31:02 Rx
Jessica - 29:31
Vanessa - 29:55
Delilah - 34:24
Sean M. - 30:00

12.20.13 Ballistic

WOD: Ballistic

Skill: Lightweight Snatch Balances

20 Min AMRAP
100Ft Walking MB Lunges w/ Rotation
15 Bar Rows
15 Wall Ball Sit Ups
15 MB Cleans O.T.S.

When performing the snatch balances try and hit the bottom of your squat at the same time you reach the apex of your press overhead.  If we reach extension in the arms before we squat we are performing an overhead squat.  All about speed to the bottom!

Abby - 285 10#
Taylor - 510 20#
Subhi - 460 16#
Patricia - 405 10#
Angie - 525 10#
Amarjit - 580 12#
Regina - 550 10#
Orlando - 564 16#
Kyle M. - 825 20#
Tom S. - 690 20#
Kaela - 580 12#
Tim - 630 16#
Miles - 825 16#
Travis H. - 725 12#
Marika - 702 10#
Lindsay Z. - 863 10#
Nick Z. - 550 20#
Fernando D. - 853 20#
Eric Sr. - 475 16#
Rick - 580 16#
Jennifer P. - 435 10#
Roheet - 580 16#
Monike - 550 12#
Alex L. - 195 Mod
Eddie - 573 16#
Nicole - -- Mod
Mark B. - 550 20#

12.19.13 Parade

WOD: Parade

Skill: Clean Pull 3x10

4 RFT.
50 Double Unders
9 Dead lifts (275#/185#)
12 X-Fit Push Ups

Set up position is of the utmost importance.  Tighten the core at the bottom before you execute the dead lift.  If we are not properly bracing ourselves, you will end up rounding your back and putting yourself at high risk for injury.

Regina - 12:05 53#
Orlando - 11:20 135#
Tyler M. - 11:19 Mod
Subhi - 13:47 115#
OJ - 10:41 115#
Kat - 8:00 Mod
Quan - 14:56 65#
Corretta - 12:02 113#
Marika - 12:10 63#
Taylor - 15:38 165#
Mike T. - 12:37 115#
Luis - 12:48 25#
Anthony - 13:31 Rx
Tyler R. - 6:51 185#
Sean P. - 8:36 275#
Tara - 16:50 165#
Kyle M. - 12:10 205#
Kristina - 15:34 135#
Joe - 8:46 275#
Jordan - 15:00 Mod
Osh - 10:00 85#
Brenda - 10:02 103#
Heather - 9:12 73#
Fernando D. - 7:49 Rx
Bob - 16:00 Mod
Jason G. - 9:20 185#
Rick - 10:17 135#
Adrienne - 9:23 63#
Stephanie - 9:33 73#
Mark B. - 12:14 225#
Nicole - 7:21 95#
Bryce - 12:54 155#
Nick Br. - 8:26 Rx
Tom S. - 18:20 185#
Patricia - 14:30 33#
Angie - 8:28 73#
Bernie - -- Mod
Danielle - 11:51 103#
Amarjit - 8:00 105#
Jessica - 10:34 103#
Miles - 11:00 185#
Ronak - 11:22 123#

12.18.13 Fran

WOD: Fran

Skill: HSPU's before or after WOD / OLY practice after WOD

21 - 15 - 9
Thrusters (95#/65#)
Pull Ups

Pace yourselves!

Ben - 6:26 Rx
Spice - 8:46 75#
Rafael - 11:12 65#
Orlando - 9:45 75#
OJ - 10:54 65#
Abby - 6:23 53#
Tyler - 13:24 85#
Mike T. - 9:35 75#
Monike - 9:06 48#
Corretta - 12:04 63#
Eric Sr. - 13:24 85#
Tyler R. - 9:47 Mod
Tara - 10:27 Rx
Dennis - 7:36 Rx
Anthony - 6:45 Rx
Robert - 5:49 75#
Danny - 4:45 Rx
Nick Br. - 4:13 Rx
Vanessa - 8:13 53#
Ronak - 7:46 53#
Delilah - 9:36 43#
Adrienne - 7:04 30#
Jason G. - 8:37 Rx
David B. - 6:17 Rx
Bryce - 6:49 45#
Kat - 4:43 15#
Quan - 9:54 85#
Joobin - 12:15 Rx
Sean O. - 8:36 Rx
Jovany - 7:20 43#
Yvonne - 6:09 53#
Austin - 6:34 Rx
Jason T. - 9:03 Rx
Taylor - 11:54 Rx
Amarjit - 7:33 65#
Jessica - 5:31 Mod
Danielle - 6:44 53#
Fernando M. - Rx
Jordan - 7:38 Rx

12.17.13 Train

WOD: Train

Skill:  Front Squats 5x5 (Working the 1.5 Reps)

4 Rounds for time.
15 Box Jumps (24"/18")
20 Renegade Rows (30#/15#)
20 1 Legged Dead Lift (45#/33#)
15 Sit Ups

When working the 1.5 Reps in the Front Squats keep the abs real tight and elbows up while you work good depth.  These will help translate to heavier cleans and teach us how to get a better explosion out of the hole.

Regina - 17:35 15#
Orlando - 18:3425#
Spice - 13:50 Rx
Austin - 11:29 Rx
Lindsay Z. - 10:04 Rx
Corretta - 11:12 Rx
Taylor - 12:38 Rx
Monike - 13:42 Rx
Robert - 12:09 25#
Fernando D. - 10:25 Rx
Dennis - 8:57 Rx+
Anthony - -- Mod
Tyler R. - 9:04 Rx
Bentli - 9:09 Rx
David B. - 12:30 Rx
Joe - 9:22 Rx
Jason G. - 12:00 Rx
Brenda - 10:09 Rx
Sean P. - -- Mod
Patricia - 13:53 10#
Angie - 8:43 10#
Nicole - 11:09 Rx+
Ronak - 11:02 Rx+
Tasha - 13:40 10#
Vanessa - 11:30 Rx
Delilah - 15:18 10#
Heather - 10:43 Rx
Tyler M. - 14:41 Rx
Frankie - 14:11 Rx
Quan - 14:32 20#
Kat - 11:55 10#
Marika - 14:20 Rx
Yvonne - 14:07 Rx
Jason T. - -- Mod
Joobin - 9:48 Rx+
Tara - 9:45 Rx+
Fernando M. - 11:27 Rx+
Subhi - 16:11 Rx

12.16.13 Joe

WOD: Joe (Happy Birthday Joe!)

Skill: Full Snatch 4x10 w/ a 1RM option

15 Min AMRAP
5 Power Snatches (95#/53#)
6 Hanging Knee Raises
7 Burpees

Complete the dead lift before you high pull with your arms!  It is very important to get the most out of your legs as you possibly can, from there your arms guide the bar to it's apex above your head.  Think speed!

Mike R. - 113 Reps 45#
Rafael - 90 25#
Abby - 131 Rx
Regina - 140 33#
Orlando - 138 55#
OJ - 165 55#
Kyle M. - 167 75#
Taylor - 142 65#
Tyler M. - 123 65#
Travis H. - 180 65#
Fernando D. - 194 Rx
Robert - 159 65#
Tom D. - 198 Rx
Anthony - 163 Rx
Dennis - 170 Rx
Tyler R. - 198 65#
Tara - 208 Rx
Joe - 198 Rx
Heather - 195 33#
Jen D. - 134 33#
Joobin - 193 75#
Nicole - 178 Rx
Vanessa - 192 33#
Maria - 173 25#
Delilah - 147 15#
Adrienne - 180 25#
Jovany - 142 33#
Spice - 162 75#
Osh - 163 35#
Nick Br. - 185 Mod
Bentli - 237 53#
Ben B. - 180 53#
Subhi - 165 65#
Kat - -- Mod
Quan - 216 35#
Yvonne - 126 43#
Fernando M. - 149 Rx
Ronak - 164 43#
Jessica - 163 Mod
Danny - 199 Rx