Friday, January 31, 2014

1.31.14 Snowball

WOD: Snowball

Skill: Clean & Jerks 10,7,5,5,5,5,5

21 - 15 - 9
75m Plate Carry before each round (45#/25#)
Box Jumps (24"/18")
Ring Rows
X-Planks

Two big jumps during the clean and jerks.  Good punch at the top and turn the knuckles down.  Load the hips and not your knees while receiving the bar.


Abby - 10:55
Mark N. - 8:54
Jenna - 9:25 Mod
Nicole - 9:56
Regina - 11:41
Orlando - 12:09
OJ - 35:00 5+8 (Seven)
Kenia - 10:29
Bianca - 13:28
Jessica He. - 10:56
Osh - 15:04
Mike R. - 13:26
Corretta - 10:21
Eric Sr. - 11:31
Mark B. - 10:39
Ronak - 9:57
Jordan - -- Mod
Fernando D. - 9:44
Guillaume - -- Mod
Bob - 7:03
Robert - 10:43
Brenda - 11:08
Kyle M. - 7:57
Dennis - 7:09 Rx+
Anthony - -- Mod
Joe - 6:54
Eddie - 9:36
Rich V. - --Mod
Leslie - 12:34
Maira - 12:15
Nick Bre. - 35:45 (Seven)
Adrienne - 10:47
Ana - 12:38
Becca - 11:21
Tom S. - -- Mod
Yajaira - 14:34
Delilah - 16:00

Thursday, January 30, 2014

1.30.14 The Seven

WOD: The Seven

Skill: Prepare for workout! (Front Squats, Push Press, Thrusters, Pull Ups, Knee 2 Elbow, HSPU's)

7 Rounds for time.
7 HSPU's
7 Thrusters (135#/85#)
7 Knee to Elbows
7 Dead lifts (245#/155#)
7 Burpees
7 AKBS (2p/1p)
7 Pull Ups

35 Minute Cap.  Grind it out!  This was one of our very first workouts here at Myo.  Compare to 3.11.13.


Tasha - 32:57 35#Thruster/53#Dead lift
Vanessa - 29:23 53/83
Regina - 34:00 (6) 53/83
Orlando - 35:09 (6) 85/135
Subhi - 34:27 65/115
Lindsay Z. - 27:10 53/83
Nicole - 31:35 63/103
Eric D. - 35:00 (5) 55/65
Adam D. - 29;01 (5) 95/185
Ryan - 28:28 (5) 65/95
Zoey - 24:24 (4) Mod
Bianca - 34:39 35/55
Kenia - 27:59 53/73
Jessica He. - 29:34 35/55
Taylor - 35:00 (5+) 95/185
Kyle M. - 35:00 (4+27) Rx/225
Anthony - 35:00 (4+33) Rx
Robert - 33:04 65/135
Jordan - -- Mod
Tim - 35:00 (4+12) Rx
Dennis - 35:00 (5+) Rx
Joe - 35:00 (4+2) Rx
Tyler R. - 35:00 (5+5) 95/185
Jason G. - 35:00 (4+34) 95/185
Heather - 29:49 43/63
Bobs - 39:25 85/155
Maria - 34:50 43/63
Becca - 31:35 43/63
Joobin - 35:13 95/235
Angie - 35:00 (6+)53/103
Brenda - 32:55 53/103
Melissa - 35:00 (4+) 25/45
Yajaira - 35:00 (6+) 35/55
Ronak - 28:00 53/103
Leslie - 29:08 53/103
Nick Bro. - 25:57 55/105
Stephanie - 19:55 Mod
Delilah - 30:47 43/63
Raul - 22:35 (5)35/55
Kelli - 35:00 (6+21) Rx
Tyler M . - 35:00 (5+17) 65/135
Yvonne - 35:00 (6+31) 53/103
Rich E. - 34:59 65/115
Charise - 33:41 53/103
Kaela - 35:16 53/103
Rich V. - 35:00 (5+6) Rx
Tom S. - 35:00 (3+35) Rx
Mike T. - 31:51 75/105
Marika - 32:30 (6+7) 53/83
Mark B. - 35:00 (3+9) Rx
Amarjit - 34:17 65/135
Jason T. - -- Mod
Ram - 26:31 (5) 25/53
VMN - -- Mod
Jennifer R. - 28:00 (5) 25/53
Nick Bre. - 14:08 Mod
Roheet - 34:49 65/135

Way to work!!

Wednesday, January 29, 2014

1.29.14 Tabata Something Else

WOD: Tabata Something Else (Mod)

Skill: Back Squats 5,5,3,3,1,1

20 Seconds of Work, 10 Seconds of Rest until time is up:
4 Minutes of X-Fit Push Ups
1 Minute Rest
4 Minutes of Sit Ups
1 Minute Rest
4 Minutes of Air Squats

Go all out.  Hold yourself accountable for excellent standards... full extension at the top of the push up, hip crease below the knee during the squat, chest to knees during the sit ups.  Full range of motion!



Eric D. - 275 Reps
Abby - 247
Oscar - 241
Vanessa - 288
Jenna - 305
Rich V. - 356
Jen D. - 264
Nick Z. - 271
Lindsay Z. - 322
Osh - 209
Orlando - 259
Bianca - 190
Kenia - 295
Taylor - 257
Amy - 274
Jessica He. - 239
Chase - 319
Roheet - 216
Corretta - 284
Eric Sr. - 283
Fernando D. - 323
Jordan - Sergeant Slaughter 3Rds
Tom S. - 295
Angie - 274
Jennifer R. - 242
Kyle M. - 322
Joe - 339
Tyler R. - -- Mod
Heather - 334
Maria - 223
Cole - --Mod
Cross - --Mod
Ana - 233
Tasha - 270
Yajaira - 172
Joobin - 404
Adrienne - 313
Tyler M. - 279
Corina - 230
Cara - 240
Sean O. - 250
Tim - 319
Kaela - 273
Subhi - 281
Nicole - 320
Brenda - 290
Melissa - 159
Marika - 267
Ronak - 287
Jessica Hg. - 241 Mod

Tuesday, January 28, 2014

1.28.14 Insane Isabel

WOD: Insane Isabel

Skill: Burgener Warm Up x 3

30 Snatches (135#/93#)
Perform 10 Russian Twists after every 5 Snatches until all 30 are completed.

Warm up properly!  


Regina - 7:07 43#
Orlando - 7:40 75#
Mark N. - -- 95#
Bianca - 4:56 20#
Adam D. - 6:16 105#
Eric D. - 4:45 55#
Jessica He. - 4:50 25#
Austin - 6:15 95#
Mike R. - 6:37 45#
Kenia - 7:26 43#
Mark B. - 9:11 125#
Tyler R. - 4:55 75#
Robert - 6:41 85#
Dennis - 5:01 95#
Anthony - 7:26 115#
Cara - 6:04 33#
Tim - 6:06 95#
Joe - -- Mod
Tom S. - 6:35 115#
Maria - 5:43 43#
Angie - 6:09 48#
Fernando D. - 16:46 Joobin
Jen D. - 5:58 43#
Ruben - 4:55 65#
Bob - 123:48:015 12#
Brenda - 6:07 53#
Patricia - 6:16 25#
Doug - 10:11 Mod
Becca - 6:00 43#
Ana - 5:59 43#
Yajaira - 6:19 25#
Corina - 6:42 Mod
Roheet - 5:05 65#
Nick Bro. - 5:21 45#
Stephanie - 5:45 Mod
Martin - 5:46 65#
Bentli - 4:10 Mod
Charise - 4:51 43#
Rich E. - 5:44 65#
Nicole - 5:47 63#
Yvonne - 6:13 43#
Joobin - 7:47 115#
Subhi - 6:18 70#
Ronak - 4:38 53#
Marika - 5:13 38#
VMN - 8:48 45#
Sean O. - 7:10 95#
Mike T. - 7:18 85#
Kaela - 4:55 63#
Taylor - 8:39 115#

Monday, January 27, 2014

1.27.14 Optimus

WOD: Optimus

Skill: Bear Complex 5,5,5,5,5

3 Rounds for time.
50 Double Unders
12 Front Rack Lunges (115#/53#)
10 AKBS (24kg/12kg)

Take your time with the bear complex, especially during the transition from front to back. Work on technical proficiency rather than heavy weight.


Rich V. - 10:50 95#
Oscar - 8:22 65#
Regina - 10:37 43#
Taylor - 12:56 95#
Mark N. - 9:24 95#
Orlando - 10:38 73#
Fernando D. - 7:39 Rx
Adam H. - 8:16 35#
Bianca - 10:16 20#
Kyle M. - 10:22 Rx
Jessica He. - 9:30 25#
Osh - 11:38 55#
Abby - 7:39 53#
Corretta - 14:59 Rx
Roheet - 14:52 85#
Robert - 9:40 85#
Mark B. - 10:49 Rx
Tyler R. - 10:58 Rx
Jordan - -- Mod
Dennis - 8:47 Rx
Anthony - -- Mod
Guillaume - 9:04 Mod
Greyson - 9:29 Mod
Tim - 8:16 95#
Mike R. - 9:45 55#
Angie - 7:20 53#
Bernie - -- Mod
Jason G. - 8:59 95#
Joe - 9:29 Rx
Heather - 6:58 43#
Nicole - 6:31 Rx+
Patricia - 9:10 Mod
Tom S. - 26:35 Rx
Jenna - 6:26 Rx+
Ana - 6:39 43#
Jennifer R. - 9:25 10#
Becca - 9:29 43#
Bentli - 16:58 Mod
Adrienne - 9:05 25#
Chase - 7:54 45#
Corina - 9:20 15#
Tyler M. - 10:51 95#
Bob - 107:81:04 Mod
Subhi - 10:04 80#
Stephanie - 7:44 Mod
Sean O. - 9:11 Rx
VMN - 14:21 33#
Kelli - 5:40 Rx+
Tasha - 8:47 35#
Joobin - 8:34 Rx
Jason T. - -- Mod
Yvonne - 9:00 43#
Vanessa - 6:21 Rx
Charise - 7:22 53#
Rich E. - 7:57 65#
Anna - 9:26 33#
Maria - 10:28 33#
Ronak - 6:33 53#
Mike T. - 8:08 75#

1.26.14 Running Clock

WOD: Running Clock

Skill: Row Review

300m Row
10 Power Cleans (135#/95#)
15 Toes to Bar
@5mins
300m Row
10 C2B Pull Ups
15 Shoulder to Overhead (115#/75#)
@10mins
300m Row
10 Toes to Bar
10 HSPU
@15mins
300mRow
20 Burpees over the Bar
20 X-Fit Push Ups

Running clock.  If you finish the exercises with time left, you rest.  If you don't finish within the 5 minutes of work, stop and move onto the next set of exercises.  Last call for climbing this upcoming Friday from 7-10pm at the Studio downtown...

Mark N. - 3:39/4:21/3:58/4:49
Taylor - 4:05/4:40/4:00/5:31
Corina - 3:54/4:56/3:30/5:23
Jaclyn - 3:50/3:58/3:11/4:25
Vanessa - 3:25/3:32/2:39/4:47
Yvonne - 3:15/3:23/2:54/4:47
Lindsay Z. - 3:00/2:40/2:30/4:21
Nick Z. - 3:27/3:08/2:56/5:57
Yajaira - 4:06/4:10/3:39/7:17
Cynthia - 3:41/3:59/3:15/6:06
Leslie - 3:37/4:16/3:16/5:38
 

Saturday, January 25, 2014

1.25.14 Schmalls

WOD: Schmalls (Mod)

Skill: Overhead Squats 10,10,5,5,5,5,5 (PR option)

Run 200m
then
2 Rounds of:
15 Strict Ring Pull Ups
20 1 Arm RKB Swings 
25 Burpees
30 1 Leg Squats
then
Run 200m

Posture and flexibility are key components to the OHS, warm up properly!  Maintain a strict press and don't lower yourself too fast! Mobilize after the WOD.



Abby - 18:46 12kg
Eddie - 17:55 16kg
Patricia - 15:40 8kg
Bianca - 16:50 8kg
Jessica He. - 16:18 8kg
Bob - 8:16 Mod
Tom D. - 13:04 18kg
Kenia - 15:14 10kg
Leslie - 18:13 8kg
Yajaira - 21:33 8kg
Fernando D. - 12:49 20kg
Jason G. - 13:26 20kg
Vanessa - 13:27 12kg
Delilah - 16:51 8kg
Becca - 16:27 8kg
Rich V. - 13:49 20kg
Robert - 14:01 16kg
Kyle M. - 13:07 14kg
Rich E. - 14:30 12kg
Lark - 25:58 8kg
Jason T. - -- Mod
Anthony - -- Mod
Nick Br. - -- Mod
Tim - 13:58 138kg
Kaela - 10:29 10kg
Guillaume - 13:19 8kg
Cara - 21:37 10kg
Lindsay Z. - 12:36 12kg
Orlando - -- Mod
Jeron - 14:59 8kg
Mike T. - 15:02 14kg

Friday, January 24, 2014

1.24.14 Girls

WOD: Girls

Skill: Clean Pulls 5-5-5-5-5

30 - 20 - 10
Wall Balls
Hollow Rocks
Sledgehammers

Elbows high during the Clean Pulls.  Try and keep your feet and hands off the ground while performing the hollow rocks.


Nicole - 6:37
Lindsay Z. - 6:02
Jenna - 6:44
Danielle - 7:21
Tasha - 9:13
Fernando D. - 12:40 Mod
Regina - 8:59
Orlando - 8:52
Kenia - 8:30
Chase - 8:38
Cody - 8:34
Rich V. - 5:53
Marika - 10:16
Jessica He. - 10:10
Bianca - 10:56
Osh - 10:34
Corretta - 8:57
Jen D. - 7:30
Eric Sr. - 7:30
Guillaume - 7:00
Joe - 5:59
Mark B. - 6:59
Jordan - -- Mod
Bobs - 7:00
Jaclyn - 10:00
Jennifer P. - 10:13
Eddie - 8:21
Tyler R. - 7:31
Brenda - 7:59
Melissa - 13:28
Kyle M. - 6:31
Cara - 10:52
Robert - 8:28
Jason G. - 7:55/7:32
Ana - 9:38
Bentli - 6:48
Leslie - 9:10
Yajaira - 12:31
Nick Br. - 6:47
Tim - 6:29
Stephanie - 8:02 Mod
Vanessa - 9:04
Adrienne - 8:02
Yvonne - 9:22
Subhi - 9:47 
Delilah - 10:23

Thursday, January 23, 2014

1.23.14 Teamster

WOD: Teamster

Skill: Strict Ring Dips 5-5-5-5

Partner WOD
700m Row - Burpee Pull Ups
Burpee Pull Ups - 700m Row
600m Row - AKBS (20kg/12kg)
AKBS - 600m Row
500m Row - Sit Ups
Sit Ups - 500m Row

Good posture on the rowers and fully extend the legs before finishing with the arms. 

1. Full Range of motion.
2. Proper Technique.
3. Weight and time.



Abby/Mark N. - 224 Reps/18:47 (11.93 Reps/Min)
Regina/Orlando - 210/18:45 (11.20)
Fernando/'Nando - 270/15:55 (16.97)
Taylor/Eddie - 195/16:47 (11.62)
Victoria/Jessica He. - 265/25:25 (10.42)
OJ/Adam D. - 243/17:25 (13.95)
Angie/Jessica B. - 269/20:05 (13:39)
Marika/Kyle M. - 230/17:36 (13:06)
Tim/Joe - 278/17:03 (16.30)
Brenda/Becca - 284/19:46 (14:37)
Dennis/Anthony - 268/16:22 (16:38)
Tom D./Joobin - 306/15:46 (19:41)
Mike R./Jaclyn  - 241/18:46 (12:84)
Heather/Fong - 330/20:29 (16:11)
Robert/Bobs - 240/20:00 (12.00)
Nicole/Jenna - 299/17:11
Yajaira/Corina - 190/16:08 (11:77)
Tom S./Roheet - 210/18:27 (11:41)
Delilah/Adrienne - 271/19:33 (13:86)
Leslie/Leslie - 268/18:46 (14:28)
Yvonne/Monike - 225/18:16 (12:32)
Tyler M./Subhi - 232/17:56 (12:94)
Lark/Melissa - 195/20:05 (9.70)
Nick Bu./Mike T. - 256/17:32 (14.6)
Jessica Hg./Nick Br. - 255/17:57 (14.2)

Great teamwork!


Wednesday, January 22, 2014

1.22.14 Joobin

WOD: Joobin

Skill: Double Unders

3 RFT.
20 Hang Cleans (95#/63#)
25 Push Ups
20 Hang Snatches (95#/63#)
25 Push Ups

Manageable sets!  Work full range of motion!  No shorting the push ups, all the way up and all the way down. 

Joobin - 19:33 Rx
Oscar - 23:10 35#
Lindsay Z. - 13:46 53#
Vanessa - 21:38 43#
Kenia - 22:53 38#
Orlando - 25:00 55#
Jessica He. - 24:49 25#
Rich V. - 17:56 Rx
Chase - 21:58 45/25
Roheet - 29:37 65#
Bentli - 23:30 65#
Corretta - 28:28 Rx
Taylor - 33:20 Rx
Cara - 29:13 33/15
Eric Sr. - 6:50 (Regionals Event 5)
Bernie - -- Row
Jennifer P. - 18:11 20#
Mark B. - 24:21 Rx
Tyler R. - 19:31 65#
Anthony - 26:35 Rx
Greyson - 12:32 Mod
Guillaume - 12:42 Mod
Kyle M. - 22:21 Rx
Jaclyn - 23:06 43#
Joe - 15:33 Rx
Jason G. - 21:07 Rx
Tom S. - 22:24 Rx
David B. - 22:20 Rx
Angie - 12:08 33#
Patricia - 12:33 20#
Ruben - 11:06 (2) 33#
Dennis - 24:27 Rx
Yajaira - 20:08 15#
Nicole - 18:20 53#
Sean O. - 21:17 75#
Heather - 18:25 43#
Bob - 11:23 Mod
Corina - 14:23 (2) Mod
Keri - 20:21 43#
Becca - 15:27 33#
Leslie - 19:57 45#
Ana - 17:33 45/15
Bryce - 23:53 Mod
Tyler M. - 24:34 75#
Yvonne - 19:54 33#
Rich E. - 12:55 45#
Tim - 16:36 75#
VMN - 28:20 (2) 55/35
Charise - 12:36 33#
Nick Z. - 23:42 Rx
Kaela - 24:00 53#
Jason T. - 31:20 (2) Rx
Jen D. - 22:16 43#
Ronak - 22:27 38#
Nick Bu. - 17:18 65#
Subhi - 24:19 65#
Mike T. - 24:26 75#
Maria - 21:27 33#
Amarjit - 22:22 65#

Happy Birthday Joobin!

Tuesday, January 21, 2014

1.21.14 CrossFit Regionals Event 5

WOD: CrossFit Regionals Event 5 (Mod)

Skill: Rope Climbs / Handstand Walks

21 - 15 - 9
Dead lifts (225#/155#)
Box Jumps (24"/18")

Practice the footwork during the rope climbs.  Many of us are strong enough to pull ourselves up with our upper body but if we are in a WOD and you get fatigued, your legs will be your saving grace. 



Orlando - 8:29 155#
Regina - 6:54 73#
Abby - 9:11 Rx
Leslie - 8:58 113#
Vanessa - 6:23 103#
Anna - 7:59 45#
Adam D. - 7:59 Rx
OJ - 6:54 115#
Kenia - 6:45 73#
Mike R. - 8:10 85#
Jessica He. - 7:31 25#
Rich V. - 6:25 Rx
Taylor - 10:36 185#
Austin - 7:55 185#
Jordan - 39:43 Lumberjack
Jason G. - 9:48 185#
Taylor R. - 5:11 Rx
Tom D. - 9:49 Rx
Jaclyn - 4:55 83#
Cara - 6:03 45#
Joe - 4:15 Rx
Heather - 5:07 73#
Bobs - 7:20 135#
Jen D. - 8:16 103#
Guillaume - 11:31 Mod
Greyson - 11:51 Mod
Cross - 11:48 Mod
Cole - 9:48 Mod
Angie - 4:40 83#
Patricia - 5:07 43#
Robert - 7:11 135#
Joobin - 6:31  Rx
Roheet - 6:28 115#
Sean O. - 8:01 185#
Jason T. - -- Mod
Yajaira - 8:04 35#
Delilah - 6:38 63#
Bentli - 7:45 135#
Mark B. - 8:07 Rx
Stephanie - 5:08 83#
Nicole - 6:51 113#
Kelli - 8:29 Mod
VMN - 19:58 95#
Brenda - 7:03 83#
Melissa - 9:31 25#
Tom S. - 7:11 Rx
Danielle - 9:13 Rx
Subhi - 8:49 115#
Marika - 6:50 73#
Adrienne - 7:28 83#
Ana - 6:42 103#
Nick Br. - 5:19 Rx
Nick Bu. - 5:01 115#
Nick Z. - 7:22 Rx
Lindsay Z. - 4:26 103#
Ronak - 4:47 103#
Becca - 6:20 63#
Drew - 8:12 135#
Jessica Ho. - 6:42 123#
Kaela - 6:57 103#
Tim - 8:32 Rx
Mike T. - 5:12 105#
Charise - 4:48 53#
Rich E. - 5:19 115#
Maria - 6:40 75#

Way to work!