Saturday, December 31, 2016

12.31.16 The Drop

Skill: Toe to Bar - 4x12 or 6x8


10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Inverted Burpees
Squat Snatch

Steve P. - 19:43 55#
Jenifer - 21:43 55#
Robert Mc. - 21:49 Rx
Kristine - 11:00 Mod
Brianna - 19:52 25#
Jason G. - 106 95#
Tom S. - 16:43 Mod
Dom - 94 75#
Penelope - 14:44 55#
Gaylene - 12:29 Mod
AJ - 22:29 95#
Teirra - 12:40 35#
Vanessa - 21:59 60#
Chris D. - 22:46 95#
Shanon - 17:35 65#
Ryan C. - 14:51 95#
Odeh - 21:25 55#
Arun - 15:40 15#
Kim - 10:55 55#
Claudette - 16:50 55#
Tara - Mod
Joe - Mod
Megan - Mod
Orlando - Mod
Regina - Mod



Friday, December 30, 2016

12.29.16 D.30

Skill: 1 Clean & Jerk EMOM for 12 Mins (70-80%)

5 Rounds
5 Muscle Ups
10 Box Overs
15 Wall Balls
Run 1 Lap

Carmen C. - 18:58
Sara - 23:50
Sandy - 18:14
Ariel - 18:37
Regina - 19:51
Orlando - 118
Karen W. - 111
Adrienne - 19:23
Sean K. - 19:53
Jacque - 103
Nino - 103
Melina - 104
Ryan C. - 19:05
Shanon - 10:00 (2) Rx
Jason G. - 129
Jane - 103
Tara - Mod
Joe - Mod
Leslie - 24:38
Hoangdan - 22:10
Gaylene - 19:19 Mod
John K. - 3:01 KK
Ernie - Mod
Tom T. - 20:59
Linh - 25:05
AJ - 102 Rx
Teirra - 111
Kristine - 17:33 Mod
Brianna - 25:55
Jake - 16:05

AWL
- Clean & Jerk - 2x5@70%, 3x3@70-80%, 4x1@80-90%
- Clean Pull - 5x3 @ 90-100% Clean
- Back Squat - 5x3 @ 80-85%

Chris D.
Vanessa
Irish
Cindy
Tim
Andres
AJ


Thursday, December 29, 2016

12.29.16 Freckles

Skill: Assault Bike - Total Time = 21 Cals + 15 Cals + 9 Cals (Rest as needed between sets)

Score total Sit Ups
0:00 - 3:00
15 Deadlifts (225#/155#)
15 Burpees
AMRAP Sit Ups
3:00 - 6:00
15 Deadlifts
15 Burpees
AMRAP Sit Ups
6:00 - 9:00
15 Deadlifts
15 Burpees
AMRAP Sit Ups

We will be closed on Sunday, New Years Day.  Have a safe and fun evening!

Reminder that we will have new hours starting Monday January 2nd.

Bianca - 75 85#
Analilia - 42 85#
Carmen C. - 63 105#
Regina - 39 Rx
Orlando - 2 195#
Adam - 10 185#
AJ - 87 Rx
Tom S. - 33 Rx
Maira - 30 85#
Grant - 48 Rx
Robert Mc. - 26 185#
Jennifer Mc. - 26 65#
Jacque - 86 Rx
Karen W. - 46 65#
Ravi - 72 155#
Ryan L. - 63 155#
Amarjit - 63 185#
Minh - 60 85#
Linh - 27 85#
Claudette - -- 105#
Melina - 43 125#
Nino - 5 85#
Dom - 70 155#
Bailey - Mod
Joobin - Mod
Brenda D. - 76 105#
Joe - 66 Rx
Tom T. - 67 185#
Simon - 42 135#
Jewell - 49 135#
Jesse - 13 115#
Chris T. - 2 Rx
Suma - 65 65#
Kim - 120 85#
Vishant - 50 95#
Leslie - 50 95#
Trinh - 61 85#
Cindy - Mod
Sandy - 42 85#
Anthony A. - 66 185#
Odeh - 46 135#
Marvin - 16 135#
Gaylene - 29 Rxish
Hoangdan - 50 105#


Wednesday, December 28, 2016

12.28.16 Bison

Skill: Back Squat - 5x10 Weight by Feel


21 - 15 - 9
Chest to Bar Pull Ups
Overhead Squat (95#/65#)

Grant - 5:00 Rx
AJ - 6:53 Rx
Jennifer Mc. - 7:37 35#
Robert Mc. - 8:32 95#
Lauren - 6:32 55#
Maira - 9:15 55#
Tom T. - 8:28 Rx
Marika - 6:54 55#
Jacque - 7:50 Rx
Adrienne - 9:07 35#
Kat - 7:17 35#
Kim - 5:40 55#
Tara - Mod
Patrick - Mod
Jessica K. - Mod
Melina - 9:59 65#
Tom S. - 8:50 Rx+
Claudette - 8:51 55#
Ravi - 8:48 95#
Quang - Mod
Jason G. - mod
Bailey - Mod
Rich - Mod
Blair - Mod
Joobin - Mod
Brenda D. - 9:21 65#
Rohan - Mod
Perla - 6:52 15#
Alvin - Mod
Joe - Mod
Gaylene - 4:10 65#
Suma - 6:31 25#
Mike S. - 9:05 55#
Guido - 3:41 20#
Chris T. - 8:30 75#
Trinh - 5:29 35#
Gladys - 6:43 35#
Connor - 8:16 95#
Nino - 6:57 45#
Ryan L. - 11:00 115#
Ivo - 5:00 75#
Cindy - 9:25 65#
Ariel - Mod
Nita - 7:12 35#
Odeh - 7:47 55#

AWL
- (1 Power Snatch + 1 Full Snatch) x 6 @ 75-85%
- Full Snatch - 4 Reps @ 85-95%
- Front Squats - 4x5 @ 75%
- Split Jerk - 10x2 @ 70-80%

Anthony A. 
Kristine
Brianna
Carlos
Irish
Vanessa
Ernie
Andres





Tuesday, December 27, 2016

New Hours and Classes for 2017


We are starting classes on Mondays, Wednesdays, and Fridays at 5:30am, 6:30am, 7:30am, and 8:30am.

On Tuesdays and Thursdays at 6:30am, 7:30am, 8:30am.

We are also adding a Teen's Class on Mondays at 4:00pm, Wednesdays at 4:00pm, and Saturdays at 8:00am.


These classes and new hours will take effect January 2nd, 2017.


These changes will be made to the website soon!  Keep an eye out!


If you are interested in enrolling your son or daughter in our Teens Program please email eric@myoperformance.com.  

12.27.16 Open Workout 12.3

Skill: HSPU's - 5x5 or 4x12

18 Min AMRAP
15 Box Jumps (24"/20")
12 Push Press (115#/85#)
9 Toe To Bar

We are closed New Years Day.

Robert Mc. - 195 Rx
AJ - 265 Rx
Adam - 203 Rx
Analilia - 223 55#
Regina - 229 85#
Orlando - 181 Rx
Sean K. - 185 95#
Carmen C. - 171 65#
Arun - 252 35#
Maira - 287 55#
Grant - 108 Rx
Linh - 222 35#
Minh - 232 35#
Ana - 275 65#
Jacque - 221 Rx
Eric Sr. - Mod
Hoangdan - 210 55#
Tara - 290 Rx
Bailey - Mod
Joobin - Mod
Jose - 218 115#
Vanessa - 240 65#
Bianca - 208 55#
Marika - 256 55#
Karen W. - 207 35#
Brenda D. - Mod
Jason G. - 217 115#
Lauren - Mod
Quang - Mod
Danny - 217 95#
Alvin - Mod
Joe - 235 115#
Trinh - 319 45#
Jesse - 192 75#
Brianna - 289 25#
Kristine - 245 Mod
Ariel - 171 Rx
Randy - 190 105#
Jewell - 246 55#
Chris T. - 187 115#
Suma - 303 25#
Rich - 233 65#
Shanon - 277 Rx
Ryan C. - 186 95#
Gladys - 252 35#
Odeh - 185 55#
Sandy - 207 35#
Anthony A. - 129 Rx
Vishant - 180 45#
Ryan L. - 198 95#
Cindy - 159 Rx
Carmen M. - 216 35#
Marvin - 154 45#
Melina - 184 Rx
Manish - 216 65#
Nita - 231 40#
Nicole C. - 167 55#
Chris S. - 156 95#

Endurance 
For time.
50 Burpees
30 Assault Bike Cals
Run 1 Mile

AJ
Brenda H. 
Andres


Monday, December 26, 2016

12.26.16 Rowing

Skill: Snatch - 2 Reps EMOM for 8 Mins (70+%)

Record Slowest Time.
4x500m Row

Adam - 1:54.6
Ernie - 1:48.7
Orlando - 1:53.2
Regina - 2:05.8
Bianca - 2:14.9
Brianna - 2:18.0
Kristine - 2:11.0
Brenda H. - 2:13.7
Maira - 2:10.7
Vanessa - 2:06.6
Ariel - 1:52.1
Adrienne - 2:14.1
Eric Sr. - Mod
Hoangdan - 2:16.7
Mason - 1:43.4
Ravi - 1:56.2
Amarjit - 2:16.1
Tara - Mod
Joobin - 1:46.0
Bailey - Mod
Lauren - Mod
Tony - Mod
Joe - 1:43.9 (2)
Brenda D. - 2:13.4
Leslie - 2:03.0
Jake - 1:51.4
Tim - Mod
Rohan - Mod
Trinh - 2:10.0
Cindy - 2:01.1
AJ - 1:25.0
Andres - 2:08.0
Nino - 2:03.0
Claudette - 2:17.0
Grant - 1:47.0
Shanon - 2:00.7
Ryan C. - 1:56.7
Chris T. - 1:44.1
Gladys - 2:15.0
Lindsay Z. - 2:01.6
Tom S. - 1:42.5
Sandy - 2:07.1
Nita - 2:15.1
Manish - 2:07.4
Kyle S. - 1:50.8


Saturday, December 24, 2016

12.24.16 12 Days of Christmas

Skill:  Get ready for WOD!

For time. 

For time. (40 Min Cap)
1 Front Squat (135#/95#)

2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)


Compare to: 12.23.15

Merry Christmas!


Ana - 28:16
Vanessa - 26:16
Irish - 28:12
Mihaela - 31:20
Leslie - 27:24
Adrienne - 25:36
Ram - 31:04
Ravi - 30:41
Ariel - 30:23
Marika - 24:47
Sandy - 29:06
AJ - 31:10
Penelope - 24:45
Brianna - 27:04
Kristine - 26:34
Gaylene - 30:00
Karen W. - 39:18
Eric Sr. - Mod
Robert Mc. - 26:57
Chris T. - 35:15
Bianca - 29:37
Gladys - 27:01
Kim - 18:58
Tom T. - 28:44
Adam - 31:48
Orlando - 31:51
Ivo - 23:01
Jason G. - 33:45
Regina - 31:14
Jeron - 31:23
Subhi - 36:12
Nita - 27:45
Manish - 31:26
Tara - 54:00
Joe - Mod
Mason - 27:30
Melina - 34:08
Tom S. - 28:17



Friday, December 23, 2016

12.23.16 D.23

Skill: Strict Pull Ups - 7x3 or 5x10

3 Rounds:
12 Deadlifts (185#/125#)
12 Weighted Push Ups (45#/25#)
Straight into:
3 Rounds
12 Thrusters (75#/55#)
12 Cal Assault Bike

Lindsay Z. - 11:49
Sara - 9:51 Rx
Will - 11:48
Nino - 13:30
Trinh - 16:45
Simon - 18:00
Regina - 16:33 Rx
Orlando - 11:58 Rx
Sandy - 14:13
Gaylene - 11:24
Arun - 15:01
Joel - 17:45
Kyle B. - 14:19
Joobin - 10:44 Rx
Joe - 11:30 Rx
Jason G. - 113 Rx
Tara - Mod
Leslie - 13:03
Ana - 14:49
Marika - 13:17
Brenda D. - Mod
Tom S. - 10:31 Rx
Ivo - 13:18
Mojmir - 12:18
Brianna - 14:21
Kristine - Mod
Kim - 11:02

AWL
- Snatch Pull - 2x5@80%, 3x3@90%, 4x1@100%+
- Back Squats - 4x6@75%
- Snatch Grip Push Press - 7x3 Weight by Feel

Joobin
Ram
Ernie
Bernie

Thursday, December 22, 2016

12.22.16 Tractor

Skill: Jerks - Push or Split - Work up to 3 single reps @ 90% then drop weight 10-20% and perform 3x2

For time.
Run 900m
100 Hollow Rocks
50 Front Squats (.5 Bodyweight)
150 Double Unders

Claudette - 14:40
Robert Mc. - 17:58 Rx
Grant - 13:12 Rx
Russyl - 16:46 
Sara - 15:27 Rx
Adam - 20:10
Regina - 15:39
Orlando - 20:10 Rx
Carmen C. - 18:35 Rx
Tom S. - 21:01 Rx
Maira - 14:44
Dearie - 16:05 Rx
Adrienne - 17:31 
Jacque - 17:48 Rx
Ravi - 14:54
Eric Sr. - Mod
Joobin - 11:37 Rx
Bailey - Mod
Ana - 16:30
Brenda D. - 16:26 Rx
Danny - 20:55
Marika - 16:17
Joe - Mod
Vanessa - 13:18 Rx
Dakota - 17:19
Kyle S. - 17:22
Shruti - 19:04
Shanon - 14:26
Ryan C. - 16:02
Yen - 17:09
Gladys - 16:10
Jake - 16:05
Nita - 16:25
Chris T. - 22:51
Suma - 17:34
Leslie - 17:00
Christian - 17:29
Cindy - 15:48
Nick B. - 15:07 Rx
Ryan L. - Mod
Hoangdan - 15:40
Subhi - 22:09
Trinh - 18:04
Jennifer Mc. - 25:00
Bianca - 15:54

Endurance
- Assault Bike
3 Miles
2:00 Rest
2.5 Miles
1:30 Rest
2 Miles
1:00 Rest
1.5 Miles
:30 Rest
1 Mile

Gaylene
Penelope
Karen V.

Wednesday, December 21, 2016

Holiday Hours



Holiday Hours:
Saturday, 12/24/16: Normal Hours
Sunday, 12/25/16: Closed
Monday, 12/26/16: Normal Hours
Saturday, 12/31/16: Normal Hours
Sunday, 1/1/16: Closed
Monday, 1/2/16: Normal Hours



12.21.16 Open Workout 16.3

Skill: Row 2000m (Post WOD)

7 Min AMRAP
10 Power Snatch (75#/55#)
3 Bar Muscle Ups

or

10 Power Snatch (45#/35#)
5 Jumping Chest to Bar Pull Ups

Compare to: 3.11.16 

Jacque - 50 Rx
Lindsay Z. - 75
Maira - 98
Sara - 100
Gaylene - Mod
Dom - 90
Tom S. - 38 Rx
Grant - 82 Rx
Ravi - 90
Amarjit - 120
Anthony A. - 55
Bianca - 78
Bailey - Mod
Brenda D. - 62
Tara - Mod
Joe - Mod
Marika - 84
Dakota - 68
Mike S. - 64
Robert Mc. - 93
Jennifer Mc. - 62
Ariel - 102
Shruti  70
Jake - 96
Guido - 130
Gladys - 90
Ivo - 91
Nino - 75
Trinh - 75
Marvin - 75
Sandy - 76
Jessica T. - 90
Simon - 75

Advanced Weightlifting (AWL)
- Tempo Snatch (3 sec to Launch) - 5@75%, 2@80%, 5@85%
- Power Clean - 7x2 @ 75-85%
- Front Squats - 4x4 @ 80%

Joobin
Ernie
Tony
Kristine
Nick B.



Tuesday, December 20, 2016

12.20.16 Frontier

Skill: Back Squat - 5x5 @ 70-80%

3 Rounds - As Many Reps As Possible 
:90 work/:30 rest
6 Buprees
6 Hang Cleans (155#/105#)

Holiday Hours


Jacque - 60 Rx

Regina - 43 Rx
Russyl - 52 115#
Orlando - 57 Rx
Adam - 33 135#
Sara - 70 Rx
Maira - 62 65#
Adrienne - 77 55#
Grant - 84 Rx
Tom S. - 70 Rx
Eric Sr. - Mod
Kyle B. - 72 95#
Analilia - 52 65#
Jane - 65 55#
Karen W. - 52 55#
Tara - Mod
Brenda D. - 81 85#
Marika - 69 55#
Jeron - 56 115#
Danny - 59 135#
Ryan L. - 75 115#
Jewell - 64 85#
Shruti - 53 65#
Jake - 59 Rx
Kim - 108 65#
Vanessa - 76 75#
Suma - 45 25#
Christian - 74 85#
Irish - 74 75#
Chris T. - 34 Rx
Gladys - 83 45#
Bianca - 67 75#
AJ - 60 Rx
Ariel - 69 Rx
Cindy - 64 95#
Bryan - 63 95#
Hoangdan - 76 75#
Nino - 48 55#
Sandy - 40 55#
Jessica T. - 75 55#
Chris S. - 43 115#
Nicole C. - 68 75#
Ram - 64 135#
Karen V. - Mod


Monday, December 19, 2016

12.19.16 Sub Zero

Skill: Rope Climbs x 15 or 15 Mins of skill practice


2 Rounds for time.
30 Air Squats
20 Toe to Ring
30 DB Goblet Squats
20 Cal Row
30 DB Snatches

Claudette - 17:30
Regina - 15:46
Orlando - 17:50
Dom - 16:38
Adam - 14:25
Bobbie - 18:19
Maira - 15:50
Kyle B. - 14:45
Jane - 18:19
Analilia - 16:03
Carlos - 10:50
Bianca - 15:44
Tara - Mod
Robert Mc. - 16:52
Gaylene - 14:00
Amarjit - 15:43
Joe - Mod
Danny - 14:45
Vanessa - 12:03
Dakota - 17:07
Hoangdan - 16:12
Yen - 15:!5
Mike S. - 13:15
Jake - 17:21
Jason G. - 17:16
Christian - 16:02
Gladys - 14:50
Kim - 10:52
Sara - 11:36
Jacque - 11:22
Suma - 15:47
Matt - 19:01
Andres - 17:09
Chris T. - 16:41
Yajaira - 17:20
Blair - 17:37
Rich - 14:22
Ryan L. - 13:01
Cindy - 13:30
Sandy - 14:10
Jessica - 13:57
Trinh - 15:14
Nino - 15:43
AJ - Mod
Anthony A. - 13:07
Irish - 13:36
CC - 19:17
Ram - 12:21





Sunday, December 18, 2016

12.18.16 D18

Skill: Squat Clean - 2 Reps EMOM for 8 Mins


3 Rounds for time
20 Wall Balls
20 Sit Ups
20 Pull Ups
20 Box Jumps

Ravi - 13:47 Rx
Dom - 16:06 
Jessica T. - 13:10  
Arun - 16:42 
AJ - 13:32 Rx
Tierra - 15:08 
Joel - 14:22 
Adrienne - 13:27 
Kristine - 6:23 Mod
Brianna - 17:00 
Penelope - 9:06
Ryan C. - 13:23 Rx
Shanon - 10:56 Rx
Nita - 14:04 
Ivo - 12:02 Rx

AWL
- (1 Power Snatch + Snatch Balance + Overhead Squat) - 4@70-75%, 3@ 75-85%
- Snatch Grip Deadlift w/ Pause @ Launch (up & down) - 5x4 @ 90-100% 1RM Snatch
- Push Press - 5x4 @ 70-75%

Joobin
Robert Mc. 
Vanessa
Ram 

Saturday, December 17, 2016

12.17.16 ATL

Skill: Assault Bike - 50 Cals for time

4 Rounds
12 Shoulder to Overhead (135#/95#)
48 Double Unders

Holiday Hours

Ariel - 7:50 Rx
Robert Mc. - 8:16 135#
Kristine - 5:09 Mod
Brianna - 5:18 25#
Kim - 4:43 65#
Ravi - 9:44 115#
Penelope - 8:20 55#
Gaylene - 4:43 Mod
Chris T. - 8:05 135#
Megan - Mod
Ram - 8:33 Rx
Sanjay - 9:09 95#
Shruti - 8:05 55#
CC - Mod
Manish - 6:24 65#
Nita - 6:21 40#
Bianca - 6:11 55#
Gladys - 8:24 55#
Jewell - 8:17 75#
Ivo - 4:58 85#
Christian - 7:42 85#
Joobin 36:03 Zeus
Tom S. - 46:16 Zeus
Tara - 44:11 Zeus