5.30.15 Isabel

WOD: Isabel (Mod)

Skill: Bulgarian Split Squats 3x10 (L/R)

For time.
30 Full Snatches (135#/93#)

Focus: Snatch Technique.  Remember in a full snatch we will stop pulling the bar higher and in turn use the bar to pull ourselves into the receiving position in the bottom of the squat.

Eddie - 5:55 Mod
Noemi - 16:32 35#
Gaylene - 13:25 63#
Kristine - 16:03 53#
Kaela - 9:45 63#
Danielle - 8:47 Rx
Jenna - 9:01 Rx
Nick B. - Mod
Tim - Mod
Megan - Mod
Jason G. - 12:18 115#
Subhi - 5:35 Mod
Vanessa - 8:54 53#
Robert - 12:55 115#
Delilah - 10:38 53#
Chris S. - 13:08 85#
Nicole C. - 9:50 45#
Manish - 11:59 53#
Joobin - Mod
Chase - 16:31 Mod
Tom S. - Mod
Mason - 8:41 95#

Chris T.

5.29.15 Chelsea

WOD: Chelsea (Mod)

Skill: Bent Over Rows 5x8

10 Rounds for time.
5 Push Ups
10 Sit Ups
15 Air Squats

Focus: Maintain an extremely straight back while performing the rows.  Really feel your legs anchor into the ground.

Endurance Class tomorrow @ 11:00.  Meet at Myo!

Working the #snatch. #225 @crossfitmyo #oly #weightlifting #fitness #friends #family #fun #crossfit

A video posted by Eric (@newtronics) on May 29, 2015 at 2:59pm PDT

Carmen - 8:51
Jacque - 6:54
Lisa - 9:16
Nicole H. - 6:55
Alex - 9:07
Jesse - 12:26
Nicole C. - 10:08
Chris S. - 10:36
Leslie - 9:44
Eric Sr. - 10:10
Eddie - 9:46
Sruthi - 18:15
Regina - 10:56
Orlando - 11:11
Stephanie V. - 17:51
Fernando - Mod
Lauren - AWL
Robert - 8:31
Mark - 16:50 Coolio
Bob - Mod
Brenda H. - 12:23
Angie - Mod
Jake - Mod
Chase - 10:19 Mod
Jason G. - 9:52
Steve P. - 9:25
Jose - 14:51
Sergio - 9:24
Delilah - 9:52
Vanessa - 7:49
Tom T. - 9:14
Lindsay - 12:19
Melina - 11:06
Gaylene - 8:36
Ryan - Mod
Chris D. - 17:05 Coolio
Cindy - 9:20
Ray - 6:55
Jewi - 14:09
Megan - 8:29
Danielle - 9:53
Nino - 15:08
Trinh - 15:53
Chris T. - 9:58
Mason - 9:29
Manish - 10:28
Noemi - 13:34

Megan
Danielle
Nick B.
Jason T.
Tim
Joobin

5.28.15 Coolio

WOD: Coolio

Skill: 1 & 1/4 Front Squats 5x3

4 Rounds
5 Clean & Jerks (155#/113#)
30 Double Unders
5 Strict Pull Ups
20 American KB Swings (20kg/12kg)

Focus:  Flexibility and posture in the bottom of the front squat.  Keep the midline tight and the elbows high.  

Jesse - 18:00 65#
Adam - 17:56 135#
Carmen - 15:20 83#
Kristy - 13:16 53#
Lisa - 14:15 53#
Joobin - 11:39 Rx
Abby - 17:05 83#
Osh - 17:45 65#
Orlando - 15:19 135#
Regina - 14:43 83#
Robert - 13:56 135#
Melissa - 9:18 53#
Tom S. - 21:31 Rx
Bernie - 18:55 155#
Ernie - 11:39 Rx+
Megan - 11:08 Rx+
Greyson - SPT
Maira - 13:25 53#
Karen - 14:50 53#
Brenda D. - 14:03 83#
Cindy - 15:06 93#
Becca - 14:20 73#
Chase - 15:48 115#
Steve V. - 18:46 135#
Kristine - 12:56 63#
Andres - 15:48 135#
Heather - 12:47 63#
Nicole H. - 14:13 93#
Jose - 16:43 95#
Stephanie B. - 12:59 63#
Jacque - 13:06 95#
Matt - 13:16 105#
Gaylene - 11:55 Mod
Chris T. - 15:39 135#
Marika - 11:43 53#
Brenda H. - 14:02 63#
Leslie - 14:08 83#
Stephanie V. - 29:30 73#
Yajaira - 16:08 53#
Deepi - 9:20 14#
Lauren - 12:26 83#
Herman - 13:24 65#
Rick - 17:14 95#
Mason - 13:04 135#
Subhi - 8:59 Mod
Danielle - 14:07 Rx
Tara - 16:56 Mod
Noemi - 20:41 43#
Abraham - 12:34 65#

5.24.15 Boom Box

WOD: Boom Box

Skill: Power Pulls 5x5 @ 80-90%

30 - 20 - 10
Toes to Ring
Over the Box Jumps (24"/20")
then
5 Dead lifts every 30 seconds for 5 minutes. (185#/133#)

Focus: Power Pull is a Chinese Style high pull.  Think more of a clean with out a rack. 

Lauren - 7:10 Mod
Robert - 12:45 Rx
Chris S. - 10:01 Mod
Nicole C. - 8:35 Mod
Eddie - 13:39 185#
Chase - 10:45 155#
Eric Sr. - 15:39 135#
O$h - Mod
Charlene - 14:30 55#
Ryan - 15:30 165#
Carla - 13:50 35#
Angie - 6:41 Mod
Patricia - 7:57 Mod
Steve V. - 12:30 Rx
Karen - 11:43 73#
Joe - 14:35 185#
Jason G. - 15:10 135#
Becca - 14:40 103#
Cindy - 14:40 133#
Stephanie B. - 14:13 83#
Brenda D. - 12:30 103#
Bob - Mod
Cross - 14:42 95#
Carmen - 13:38 103#
Kristine - 13:09 83#
Ray - 12:43 135#
Chris A. - 14:44 95#
Emily - 11:41 35#
Heather - 13:38 83#
Andres - 15:46 185#
Cara - 13:44 83#
Martin - 14:42 145#
Santhi - 14:28 35#
Jacque - 12:09 Rx
Matt - 12:09 135#
Trinh - 13:39 45#
Nino - 14:30 45#
Adrienne - 14:12 73#
Brenda H. - 15:30 103#
Melina - 15:27 65#
Mason - 14:11 Rx
Yajaira - 15:41 103#
Leslie - 13:40 123#
Steve P. - 12:15 85#
Jesse - 12:30 115#
Subhi - 17:52 95#
Tim - Mod
Nick B. - Mod
Jason T. - Mod

Danielle
Ana
Tara
Joobin

5.26.15 Dub's

WOD: Dub's

Skill: Candlestick Squats (Alternating) 5x8

16 Min AMRAP
20 DB Snatches (30#/20#)
20 DB Lunges 
20 Russian Twists w/DB

Focus: 'Candlesticks' are a rolling pistol squat.  Use the gymnastics hollow position and create a big load onto your upper back, build momentum and feel as if you are doing a somersault forward. Stabilize on one leg and explode out of the bottom into a standing position.

Conditioning/Endurance Class this Saturday @ 11am (Site TBD)


Abby - 265 Rx
Regina - 303 Rx
Orlando - 262 Rx
Jesse - 180 20#
Nick N. - 329 Rx
Adam - 320 Rx
Andres - 256 Rx
Carla - 250 10#
Tim - Mod
Angie - Mod
Joe - Mod
Ryan - 354 Rx
Brenda D. - 377 Rx
Becca - 59:33 Murph
Jason G. - Mod
Eric G. - 310 Rx
Chase - Mod
Cindy - 58:52 Murph
Carmen - 54:00 Murph
Kristine - 383 Rx
Heather - 240 Rx
Nicole H. - 490 Rx
Gaylene - 418 20#
Mark - 328 Rx
Martin - 240 Rx
Mason - 373 Rx
Jacque - 450 Rx
Matt - 368 25#
Trinh - 300 10#
Nino - 180 10#
Melina - 343 10#
Chris T. - 275 Rx
Adrienne - 431 10#
Ray - 345 Rx
Marika - 330 Rx
Brenda H. - 253 Rx
Jose - 180 25#
Lauren - 453 Rx
Ana - 375 Rx
Kaela - 387 Rx
Herman - 300 25#
Maria - 360 Rx
Alex - 365 Rx
Noemi - 203 15#

5.25.15 Bull

WOD: Bull

Skill: Warm up and Mobility

2 Rounds
200 Double Unders
50 Overhead Squats (135#/93#)
50 Pull Ups
1 Mile Run

Focus: In memory of the fallen soldiers who served our country!


Ray - 40:46 45#
Steve P. - 47:07 65#
Sruthi - 48:40 35#
Jacque - 44:16* 63#
Chris T. - 57:44 45#
Eric Sr. - 43:50 Mod
Danielle - 40:30* 83#
Jenna - 54:40 Rx
Regina - 51:12 53#
Orlando - 57:35 75#
Manish - 1:04:08 55#
Nita - 43:33 35#
Brenda D. - 54:39 53#
Maira - 25:23* 43#
Lisa - 26:30* 35#
Alex - 51:50* 53#
Robert - 56:55 95#
Megan - 46:22 Rx
Gaylene - 30:14 Mod
Joobin - 1:02:51 Rx
Ana - 1:02:11 53#
Irish - 55:21 53#
Karen - 21:30* 35#
Lindsay D. - 35:09 33#
Tom S. - 58:50* Rx
Taylor - 51:27 Rx

5.24.15 Open Workout 14.5

WOD: Open Workout 14.5 (Mod)

Skill: Rope Climbs x 8

18 - 15 - 12 - 9 - 6 - 3
Thrusters (95#/63#)
Burpees

Focus: Tomorrow we have classes at 9am and 10am, then open gym from 11am - 12pm.  Please make a note!

Manish - 16:53 65#
Sruthi - 20:47 45#
Nita - 14:18 35#
Chris S. - 18:26 65#
Nicole C. - 17:37 43#

Megan 
Jacque
Joobin
Irish
Jessica
Danielle
Jenifer
Matt

5.23.15 Workout

WOD: Workout

Skill: Handstand Practice

3 Rounds
12 Toe to Bar
10 KB Lunges (20kg/12kg)
1 75yd Sprint
12 Push Ups
10 Pistol Squats

Focus: Mobility Class today at 11:30! Endurance class next Sat at 11am (Site TBD)

Manish - 13:39 14kg
Osh - 13:00 10kg
Will - 10:02 16kg
Gaylene - Mod
Lisa - 10:29 12kg
Alex - 10:22 12kg
Kristine - 10:29 12kg
Heather - 11:21 12kg
Andres - 10:15 20kg
Chris T. - 9:21 20kg
Nita - 8:56 10kg
Megan - 7:48 Fighter
Nicole C. - 10:32 10kg
Chris S. - 10:10 16kg
Subhi - 10:37 16kg
Kris - SPT
Joobin - Mod
Robert - 8:02 20kg

Danielle
Jessica
Jennifer P. 
Jaclyn 
Bob
Jason G.

 

5.22.15 Fighter

WOD: Fighter

Skill: Bar Muscle Ups

5 Rounds
4 Cleans (185#/135#)
12 Wall Balls (20#/14#)
3 Tire Flips

Focus: Muscle Up progressions, scale to kipping pull ups if needed.  Keep your back straight during the tire flips!

Robert - 9:56 Rx
Abby - 10:10 83#
Carmen - 10:33 73#
Chris T. - 12:04 175#
Osh - Mob
Teria - 10:29 73#
Eric Sr. - 7:53 95#
Subhi - 10:00 115#
Orlando - 12:52 155#
Regina - 9:54 73#
Sruthi - 14:02 63#
Tom S. - 11:22 Rx
Carla - 10:55 25#
Nicole H. - 8:37 93#
Joe - Mod
Fernando - 14:43 Rx+
Mason - 11:44 Rx
Brenda D. - 10:44 93#
Gaylene - 8:45 103#
Ryan - 10:42 145#
Nino - 8:46 16#
Burnie - 9:35 16#
Cindy - 10:47 93#
Jenifer - 11:11 78#
Steve P. - 11:08 53#
Ray - 8:24 105#
Jason T. - Mod
Tim - Mod
Adrienne - 10:22 53#
Rick - Mob
Nita - 12:04
Lindsay D. - 9:37 35#
Kristine -----9:43 83#
Heather - 9:32 73#
Andres - 10:21 135#
Travis - 10:41 155#
Mark - 9:29 115#
Bridget - 8:49 93#
Jacque - 9:18 103#
Matt - 9:35 115#
Jenna - 8:46 Rx
Jesse - 9:56 85#
Danielle - 11:02 Rx
Kaela - 10:46 123#
Abe - 8:53 85#

Tara 
Danielle
Jenna
Joobin

5.21.15 Pops

WOD: Pops

Skill: Full Snatch 5x3 @65-85%

10 Min EMOM
5 Box Jumps (30"/24")
4 Jerks (135#/103#)
20 Double Unders


Focus: Speed under the bar!  Speed in the WOD!  Pick a weight you can cycle through the jerks quickly!


Alex - 7 83#
Lisa - 7 53#
Carmen - 9 73#
Abby - 10 73#
Regina - 9 73#
Orlando - 8 135#
Vince - 9 65#
Lauren - 9 73#
Stephanie B. - 9 63#
Teria - 10 53#
Nicole C. - 6 53#
Chris S. - 7 95#
Sruthi - 9 43#
Tom S. - 7 Rx
Adam - 6 95#
Carla - 10 30#
Mason - 7 Mod
Ryan - 7 115#
Steve V. - 6 95#
Robert - 6 85#
Joe - 10 Rx
Nick B. - Mod
Brenda D. - 10 73#
Angie - 11:23 Mod
Patricia - 10:58 Mod
Jenifer - 6 63#
Cindy - 9 73#
Bob - Mod
Jason G. - Mod
Gaylene - 10 83#
Heather - 7 63#
Kristine - 6 63#
Ray - 10 95#
Trinh - 9 25#
Matt - 10 Mod
Jacque - 8 83#
Andres - 6 95#
Leslie - 9 83#
Yajaira - 9 63#
Melina - 10 35#
Jesse - 5 65#
Chris T. - 7 135#
Danielle - 7 83#
Tara - 10 53#
Marika - 10 58#
Jose - 7 53#
Ian - 10 85#
Irish - 10 63#
Karen - 10 35#
Ana - 10 73#
Jessica - 9 53#
Abraham - 7 65#

5.20.15 ABC's

WOD: ABC's

Skill: Hollow Holds

3 Rounds
2 Minutes of Rowing
2 Minutes of Obstacle Course (Handstand Walk, Burpee Broad Jump, 1 Legged Ladder, Air Squats)
2 Minutes of DB Cleans

Focus: Hollow Holds facing the ground, try and stay as flat as possible!  Score is total distance rowed and your number of reps (one time through the obstacle course = 1 Rep) 

Osh - 1306/63
Lisa - HBD!
Carmen - 1055/87
Robert - 1417/78
Vanessa - 1261/76
Kellie - 1161/82
Teria - 1098/60
Eric Sr. - 1113/232
Eddie - 1255/70
Vince - 990/74
Sruthi - 1020/84
Chase - 1081/60
Mason - 1433/73
Angela - 894/39
Anthony- Mod
Steve V. - 1208/46
Joe - 1273/131
Brenda D. - 1135/104
Karen - 979/95
Becca - 1275/91 Rx
Cindy - 1163/75
Bob - Mod
Cross - 1308/93
Tara - 1205/118 Rx
Jesse - 749/55
Leslie - 1079/65
Jewi - 879/83
Ray - 1246/92
Bethanie - 1152/78
Matt - 1003/62
Jacque - 1081/115 Rx
Yajaira - 963/69
Jose - 1004/51
Santhi - 845/44
Jessica - 970/101
Steve P. - 1198/112
Amy L. - 767/47

Joobin
Danielle
Nick B.
Tim
Jason T.
Nick Z.
Irish
Eric G.
Tony
Lauren
Ana

Memorial Day Hours

For Memorial Day we will have classes at 9am, 10am, and an Open Gym from 11-12pm.

Come and crush a hero WOD with us!

5.19.15 Run Around

WOD: Run Around

Skill: Front Squats

4 Rounds
15 Ring Push Ups
20 Sit Ups w/ no arms
Run 800m

Focus: Keep the rings tight while performing the ring push ups.  Elbows should tight to the body, work full range!

Mobility Class - 5/23 @11:30am
Endurance Class - 5/30  @ TBD

Robert - 20:55 Rx
Vanessa - 24:01 Rx
Carmen - 23:38
Jesse - 28:07
Regina - 27:25
Orlando - 28:17
Osh - Mob
Kellie - 25:20
Teria - 28:15
Nicole C. - 29:34
Chris S. - 29:19
VInce - 29:59
Tom S. - 25:30 Rx
Adam - 23:57 Rx
Mason - 22:56 Rx
Angela - 26:47
Ryan - 25:50 Rx
Eric G. - 28:54
Joe - 23:05 Rx
Andres - 34:32
Heather - 30:00
Jason G. - 19:31 Mod
Cara - 29:15
Becca - 25:02
Patricia - 22:02
Angie - 15:16 Mod
Stephanie B. - 22:57
Brenda D. - Mod
Bob - Mod
Lindsay D. - 30:00
Megan - 19:47 Rx
Chase - 14:47 Mod
Jason T. - Mod
Cindy - 28:00
Kristine - 24:36
Ray - 26:22
Nicole H. - 22:16 Rx
Joobin - 18:29 Rx
Delilah - 26:59
Trinh - 31!:35
Nino - 27:53
Matt - 25:02 Rx
Jacque - 24:14 Rx
Melina - 29:43
Chris T. - 29:48
Yajaira - 32:30
Gaylene - 20:19 Mod
Lisa - 27:00
Alex - 28:43
Kaela - 30:45
Tim - Mod
Nick B. - Mod
Marika - 26:133
Lauren - 23:40
Tony - 27:20 
Herman - 24:39
Adrienne - 21:24 Mod
Ana - 24:13
Jessica - 29:53
Karen - 33:30
Ian - 23:11
Tara - 28:35 Mod
Abe - 28:59