11.30.16 Chopped

Skill: Snatch - 10 Reps @85% or 1 Rep every 2 

Mins for 20 mins

Score total time.
0:00 - 5:00
2 Rounds
24 Push Press (75#/55#)
12 Pistol Squats
5:00 - 10:00
2 Rounds
24 Pull Ups
12 Box Jumps

Grant - 4:36 Rx
Justin - 9:57 Rx
Analilia - 8:45
Abby - 8:01
Regina - 7:34
Orlando - 7:33
AJ - 5:30 Rx
Maira - 7:50
Sara - 7:24
Tom T. - 5:43
Kyle B. - 9:20
Jane - 6:48
Eric Sr. - Mod
Tom S. - 7:31
Tara - Mod
Brenda D. - 8:38
Jenifer - 8:00
Joe - 4:46
Yajaira - 8:0
Robert Mc. - 7:30
Jennifer Mc. - 10:32
Curtis - 6:33
AJ - Mod
Dakota - 6:55
Jacque - 5:57 Rx
Matt - 7:29
Shanon - 6:50 Rx
Ryan C. - 7:55
Kyle S. - 7:30Jewell - 7:33
Stephanie V. - 8:12
Gladys - 8:00
Subhi - 9:15
Yen - 8:36
Jose - 8:23
Brenda H. - 7:46
Chris T. - 8:44
Odeh - 10:19
Sandy - 8:30
Jessica T. - 8:35
Nino - 9:34
Bryan - 9:37
Cindy - 9:27
Rhyna - 9:47

AWL
- 3 Pos. Power Snatch - 3 @ 65-75%
- 2 Pos. Power Snatch - 4 @ 75-85%
- Power Snatch - 5@85-95%
- Back Squat - 4x5@75-80%
- Split Stance Strict Press - 6x4 - WBF

Lauren
Tony
Carlos
Nick B. - 
Vanessa
Chris D. 
Andres
Bernie
Ram
Kristine
Irish
Ernie
Russyl
Bianca
Amarjit

11.29.16 Myo Theory

Skill: 4 sets of Max Ring Push Ups or 6x10 Strict Push Ups

Score Total Calories.
10 Min Assault Bike
Rest 2 Mins
10 Min Row 

Like us on Instagram! @crossfitmyo

(or vice versa Row then Bike)

Sign up for the Potluck in the lobby!
Friday, December 9th @ 5-8pm

Regina - 192
Sanjay - 185
Shruti - 170
Grant - 273
Ravi - 216
Carmen C. - 179
AJ - 268
Robert Mc. - 284
Sara - 250
Maira - 201
Tom T. - 263
Kyle B. - 187
Simon - 185
Jennifer P. - 188
Eric Sr. - 194
Jane - 139
Tara - Mod
Dom - 261
Karen W. - 163
Chris D. - 292
Perla - 141
Quang - 252
Joe - Mod
Brenda D. - 195
Marika - 163
Ernie - 286
Matt - 209
Jacque - 207
Andres - 253
Nick B. - 321
Stephanie V. - 165
Gladys - 195
Kat - 148
Curtis - 363
Joobin - 297
Jake - 251
Jewell - 236
Bianca - 181
Shanon - 220
Ryan C. - 225
Nita - 164
Melina - 183
Cindy - 223
Hoangdan - 176
Tom S. - 275
Anthony A. - 175
Rhyna - 160
Ram - 199
Penelope - 212
Gaylene - 198
Hector - 180
Ana - 187
Marvin - 180
Carmen M - 169
Jose - 158
Trinh - 183
Jessica H. - 171
Chris S. - 179
Nicole C. - 154
Karen V. - 150
Nino - 168
Russyl - 230

11.28.16 Flinch

Skill: Bulgarian Split Squat - 6x8 (4R/4L)

10 Rounds - 10 Min CAP
5 Cleans (135#/95#)
5 Jerks
5 Burpees

Holiday Potluck Fri. Dec. 9th @ 5pm.

Adam - 74 Rx
Analilia - 105 45#
Shruti - 92 45#
Sanjay - 75 85#
Trinh - 90 55#
Simon - 83 75#
Maira - 105 55#
Grant - 113 Rx
Tom T. - 9:43 95#
Jane - 111 55#
Jake - 120 95#
Jenifer - 87 75#
Eric Sr. - Mod
Jennifer Mc. - 122 35#
Tara - Mod
Gaylene - 87 Mod
Megan - 9:03 Rx
Perla - 9:00 15#
Tom S. - 118 115#
Joe - Mod
Quang - 132 95#
Brenda D. - 120 65#
Alvin - 9:56 Mod
Jacque - 123 Rx
Matt - 115 95#
Dakota - 8:58 15#
Nick B. - 135 Rx
Ryan L. - 106 95#
Yajaira - 93 55#
Nita - 145 35#
Suma - 9:48 15
Sara - 123 Rx
Ivo - 9:09 75#
Gladys - 9:30 35#
Shanon - 109 Rx
Ryan C. - 103 115#
Mike - 105 75#
Cindy - 122 75#
Vanessa - 135 65#
Subhi - 141 Mod
Ana - 9:29 65#
Tony - 90 75#
Kyle S. - 135 75#
Blair - 75 75#
Rich E. - 70 45#
Jessica T. - 9:58 25#
Sandy - 90 25#
Hoangdan - 120 55#
Adrienne - 128 45#
Rhyna - 90 75#
Yen - 105 33#
Carlos - 142 75#
Anthony A. - 142 95#
Odeh - 105 65# 

 

11.27.16 N.27

Skill: Pendlay Row - 5x8 - Weight by feel

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 -1
Snatches (115#/75#)
(20) Double Unders

Odeh - 14:47 85#
Ravi - 15:31 95#
Dom - 17:58 95#
Kevin - 12:07 115#
Sandy - 12:06 35#
Jessica T. - 10:31 25#
Abby - 11:34 Rx
Arun - 9:18 25#
Eric Sr. - Mod
Grant - 8:15 Rx
Penelope - 12:50 65#
Brianna - 12:51 35#
Jennifer Mc. - 16:14 45#
Bianca - 11:40 45#
Karen W. - 12:40 35#
Linh - 15:08 45#
Minh - 14:52 45#
Nita - 12:49 40#
Chris T. - 15:06 115#

AWL
- Cleans - 5x5@75-85%
- Push Jerk w/ Pause - 5x5 @65-75%
- Back Squat - 3x8 @ 65%

Robert Mc. 
Kristine
Ryan L. 
Vanessa
Joobin
Linh
Minh
Chris T.

11.26.16 London

Skill: Strict Press - 2x6, 2x4, 3x2


For time.
9 Bar Muscle Ups
9 Front Squats (165#/115#)
7 Bar Muscle Ups
15 Front Squats
5 Bar Muscle Ups
21 Front Squats

Holiday Party - Fri, Dec. 9th 5pm

Adam - 15:59 Rx
Sean K. - 7:05
Kim - 5:46
Ravi - 9:17
Gaylene - 6:53
Penelope - 9:07
Sandy - 8:26
Jessica T. - 8:23
Joe - 8:23 Rx
Robert Mc. - 11:39
Kat - 9:34
Karen W. - 9:38
Brianna - 11:01
Odeh - 9:23
Jessica H. - Mod
Ian - 8:38
Shanon - 12:04 Rx
Ryan C. - 9:22
Tara - Mod
Chris T. - mod
Joobin - Mod
Mike - Mod

11.25.16 Leftovers

Skill: Back Squats - 5x4 @ 75-85%


3 Rounds
20 DB Snatch 
20 Lunges
3 Min Rest
3 Rounds
15 Weighted Push Ups (35#/15#)
15 Box Overs

Kim - 11:14
Kristine - 13:43
Gaylene - 12:24
Brianna - 13:09
Penelope - 11:54
Jenifer P. - 14:38
Robert Mu. - 13:17
Shruti - 15:06
Erik - 11:33
Simon - 14:22
Trinh - 13:52
Lindsay Z. - 13:07
Arun - 15:00
Joe - 11:37
Chris T. - 15:06
Jewell - 13:57
Adam - 13:49
Carmen C. - 14:00
Tom S. - 13:55
Manish - 14:44
Jenifer - Mod
Steve P. - Mod
Madison - Mod
Subhi - Mod

AWL
- Snatch - 5@65%, 5@70%, 5@75%, 5@80%
- Snatch Deadlift - 4x3 @ 100% 1RM Snatch
- (Front Rack Support - 7x5secs then 5 Box Jumps) x 5

Lauren

Tara 

11.24.16 Gobble

Skill: WOD Prep & Mobility

4 Rounds
11 Thrusters (95#/65#)
24 Burpees
20 Pull Ups
16 Cleans (95#/65#)

Happy Thanksgiving!

Will - 22:00 
Irish - 26:20
Megan - 20:32 Rx
Ravi - 28:30
Jennifer P. - 34:37
Shanon - 21:36 Rx
Ryan C. - 213
Karen W. - 28:26 
Carmen C. - 32:37
Wendy - 28:53
Ariel - 27:24 Rx
Odeh - 32:21
Adam - 34:49 Rx
Rhyna - 26:34
Alvin - 26:15 Rx
Ana - 28:12
Orlando - 31:50
Regina - 28:50 Rx
Anthony A. - 25:54 Rx
Kim - 19:02
Joobin - 20:45 Rx
Patrick - Mod
AJ - 22:57 Rx
Chris T. - 248
Trinh - 31:57
Nino - 33:33
Manish - 35:00
Nita - 25:15
Leslie - 28:22
Dom - 28:32
Kyle S. - 229 Rx
Eric Sr. - Mod

11.23.16 Turkey Eve

Skill: Assault Bike - 30 Cals for time - Rest 3 Mins - 30 Cals for time

15 Min AMRAP
Run 300m
15 Hollow Rocks
20 Alternating Single Arm KB Swings

Sara - 175 16kg
Abby - 140 14kg
AJ - 153 24kg
Megan - 175 20kg
Marika - 140 8kg
Maira - 140 12kg
Wendy - 175 16kg
Lindsay Z. - 140 16kg
Orlando - 140 20kg
Dom - 175 14kg
Tom T. - 140 20kg
Melina - 140 16kg
Nita - 140 10kg
Claudette - -- 12kg
Eric Sr. - Mod
Curt - 154 24kg
Jennifer Mc. - 140 10kg
Maricela - 157 12kg
Chi - 150 12kg
Quang - Mod
Alvin - Mod
Tara - Mod
Joobin - Mod
Tom S. - Mod
Steve A. - Mod
Amarjit - Mod
Robert Mc. - 175 16kg
Jenifer - 105 12kg
Steve P. - 140 14kg
Brenda D. - Mod
Ana - 155 10kg
Jacque - 175 16kg
Matt - 140 135#
Ivo - 175 16kg
Subhi - 175 20kg
Trinh - 155 8kg
Nino - 87 8kg
Sandy - 140 8kg
Hoangdan - 140 10kg
CC - 105 10kg

AWL
- Pause Clean - 2x5 @ 65-75%
- Hang Cleans - 2x5 @ 75-80%
- Cleans - 5x1 @ 80+%
- Push Press - 5x4 WBF
- Front Squat - 6x2 @ 80-85%

Ram 
Ariel
Lauren
Kristine
Ernie

11.22.16 Morty

Skill: (1 High Hang Snatch + 1 Low Hang Snatch) x 7  @ 65+%

3 Rounds
10 Deadlifts (225#/155#)
50 Double Unders
10 HSPU's
10 Cal Row

Regina - 10:51 155#
Orlando - 10:01 225#
Carmen C. - 11:40 85#
Adam - 11:39 225#
Sean K. - 8:06 135#
AJ - 12:57 Rx
Claudette - 10:48 115#
Marika - 8:51 70#
Ravi - 11:00 185#
Robert Mc. - 9:10 225#
Jacque - 12:56 Rx
Justin - 14:25 Rx
Vanessa - 11:49 Rx
Chris D. - 10:41 225#
Maira - 8:58 105#
Sara - 8:38 155#
Ernie - 8:37 Rx
Adrienne - 8:19 85#
Eric Sr. - Mod
Tom S. - 21:28 Rx
Anthony A. - 11:31 225#
Tara - Mod
Karen W. - 10:56 85#
Megan - 13:22 Rx+
Dom - 16:55 195#
Alvin - 11:59 205#
Brenda D. - Mod
Subhi - 10:14 Mod
Ryan L. - 9:59 155#
Tom T. - 12:01 Rx
Melina - 10:18 Mod
Dakota - 8:48 55#
Quang - 6:32 225#
Jewell - 9:23 135#
Christian - 9:31 135#
Joobin - 9:33 Rx
Gladys - 9:40 75#
Yen - 9:45 65#
Curtis - 8:17 225#
Irish - 9:46 135#
Ivo - 9:09 185#
Jose - 11:18 225#
Ram - 11:52 Rx
Ariel - 8:42 Rx
Tim - Mod
Odeh - 8:50 165#
Hoangdan - 9:47 135#
Jessica T. - 9:58 55#
Nick B. - 7:23 Rx
Rhyna - 12:21 155#
Dylan - 13:07 Mod
Kim - 7:59 Mod
Cindy - 8:19 155#
Kristine - 10:17 145#
Brianna - 9:02 50#
Chris S. - 11:59 225#
Nicole C. - 12:05 85#

Thanksgiving Hours

 

Please note that we will have a holiday schedule for Thanksgiving and Black Friday.

Wednesday 11/23/16 - Normal Hours

Thanksgiving 11/24/16 - Classes at 9:00am & 10:00am.

Black Friday 11/25/16 - Classes at 9:00am, 10:00 and Open Gym from 11:00am - 12pm

(Advanced Weightlifting offered during Open Gym!)

Happy Holidays!

Don't forget about our Holiday Party on Friday December 9th!
 - Sign up for Potluck, Purchase a White Elephant Gift less than $30, wear you ugliest sweater for a chance to win a prize! 

11.21.16 What'd'ya'know

Skill: 8 Min EMOM - 15 Air Squats + 8 Bar Rows

5 Rounds for time.
15 Toe to Bar
15 Box Jumps 
:30 sec Rest after each round

Bernie - 14:50 Rx
Orlando - 13:37
Regina - 11:26 Rx
Analilia - 10:41
AJ - 11:30 Rx
Sanjay - 10:04
Shruti - 12:11
Adam - 11:26 Rx
Sean K. - 11:08 Rx
Claudette - 11:00
Wendy - 14:22
Maira - 11:25
Kyle B. - 11:38
Jennifer P. - 12:09
Sandy - 10:16
Andres - 11:01
Shanon - 9:46 Rx
Eric Sr. - Mod
Sara - 10:30 Rx
Bianca - 14:37
Jennifer Mc. - 14:45
Tom S. - 14:48 Rx
Megan - 7:44 Rx
Lauren - AWL
Brenda D. - 13:40 Mod
Tara - 8:00 Rx
Chris D. - Mod
Quang - 13:54 Rx
Ryan L. - 10:51
Tom T. - 10:03 Rx
Vanessa - 9:16 Rx
Jacque - 9:51 Rx
Kim - 9:41 Rx
Ana - 7:46
Yajaira - 11:28
Stephanie V. - 13:12
Gladys - 9:43
Leslie - 7:45
Melina - 11:34 Rx
Chris T. - 11:00
Joobin - 10:04 Rx
Suma - 7:29
Cindy - 13:27 Rx
Ivo - 10:38
Tim - Mod
Bryan - 12:28
Subhi - 10:26
Anthony A. - 11:12 Rx
Nick B. - 9:37 Rx
Erik - 11:33
CC - 11:34
Nino - 13:05
Tony - Mod
Kristine - 12:42 Rx
Gaylene - 10:47
Brianna - 9:00
Dylan - 3:33
Penelope - 8:34
Kyle S. - 11:43 Rx
Odeh - 13:06
Marvin - 13:57
Trinh - 9:17