6.18.19

8.22.15 Box Life

WOD: Box Life

Skill: DB Bent Over Rows 8,8,8,8,8

4 Rounds
20 Toes to Bar
20 Push Press (75#/53#)
2 Sled Pushes
2 Tire Flips

Ronak - 20:22 53#
Becca - 18:07 Rx
Manish - 19:48 65#
Tricia - 18:50 25#
Dennis - 10:00 Rx
Danielle - Mod
Anthony - 21:31 Mod
Jason G. - 25:12 Rx
Megan - 13:45 Rx
Michele - 16:30 43#
Vanessa - 16:19 Rx+
Delilah - 23:19 Rx
Jen T. - 16:59 Rx
Caitlynn - 19:48 35#
Yuliia - 19:20 15#
Alex - 13:20 (3) 45#
Joel - 21:45 65#
Jamie - 22:27 15#
Tyler - 22:41 75#
Nita - 23:34 35#
Jason T. - Mod
Vana - Mod
Tim - Mod
Ryan - 16:28 75#
Mason - 15:20 75#
Gaylene - 30:30
Nicole H. - 32:04 Rx
Kristine - 35:10 Rx
Andres - 34:57

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

3.17.15 Hotshots 19

WOD: Hotshots 19

Skill: Bent Over Rows

6 Rounds for time.
30 Air Squats
19 Power Cleans (135#/113#)
7 Strict Pull Ups
Run 400m

Focus: Building back strength and the posterior chain.  Keep the abs tight and keep the bar close tho the body.  Hotshots is a hero WOD for the 19 Arizona Firefighters who lost their lives last year. There is a 30 min time cap so get through as much as possible...

Carmen - 341 53#
Joobin - 258 Rx
Kellie - 285 53#
Eric G. - 28:57 (4) 53#
Amy - 29:01 (4) 53#
Sheri - 213 43#
Leslie - 106 73#
Jesse - 201 53#
Abby - 26:11 Mod
Vanessa - 268 83#
Lauren - 285 63#
Kaela - 218 73#
Nick N. - 25:15 (4) 65#
Sruthi - 26:13 (4) 25#
Angela - 227 73#
Ryan - 235 115#
Tom S. - 245 Rx
Mason - 228 Rx
Adam - 216 Rx
Nick Z. - 211 95#
Lindsay Z. - 241 53#
Robert - 269 Rx
Jen D. - 228 63#
Ruben - 341 85#
Megan - 30:17 Rx
Joe - 34:11 Rx
Bob - Mod
Angie - 224 53#
Patricia - 284 33#
Cindy - 264 73#
Tom T. - 307 95#
Nicole H. - 20:38 45#
Gaylene - 195 95#
Claudia - 29:11 35#
Tara - 264 Rx
Kristine - 285 63#
Leo - 228 65#
Yajaira - 228 63#
Melina - 228 35#
Mark - 227 115#
Chris T. - 266 115#
Brenda H. - 284 63#
Trinh - 21:00 (3) 25#
Marika - 337 63#
Nick B. - 318 Rx
Martin - 285 95#
Danielle - 281 93#
Tim - 277 Rx
Elisa - 285 93#
Travis - 209 135#
Jenifer - 277 63#
Steve P. - 273 95#
Rick - 285 75#
Irish - 270 63#
Fernando - 325 135#
Ram - 266 115#
Ana - 307 73
Stephanie V. - 227 53#
Karen - 228 53#
Adrienne - 289 53#
Subhi - 283 95#
 

2.9.15 Isabel Lane

WOD: Isabel Lane

Skill: Bent Over Rows 8,8,8,8,8

For time.
50 Push Ups
50 Sit Ups
30 Snatches (135#/73#)

Focus: Bent Over Rows are great for developing pulling (back) strength, grip strength, and engagement of the posterior chain throughout the movement.  The WOD has a little appetizer of 50 push ups and 50 sit ups before you get to Isabel. Hit it hard and be explosive during those snatches! 

Joobin - 11:24 Rx
Regina - 9:57 53#
Leslie - 10:06 63#
Vanessa - 9:11 53#
Kaela - 9:52 63#
Eric Sr. - 7:00 0#
Corretta - 16:38 63#
Anthony - Mod
Mason - 10:48 115#
Ryan - 10:26 95#
Susie - 10:51 15#
Carmen - 6:03 15#
Tim - 11:43 115#
Tara - 10:04 83#
Megan - 6:12 Rx
Joe - 7:20 Rx
Jason G. - 16:49 95# Mod
Brenda D. - 11:05 73#
Bob - Mod
Gaylene - 9:14 73#
Kristine - 9:12 43#
Heather - 6:34 83# Mod
Tom T. - 6:39 65#
Andres - 8:10 65#
Claudia - 9:50 43#
Delilah - 9:51 43#
Melina - 8:50 15#
Martin - 7:18 65#
Yajaira - 10:53 63#
Tom S. - 16:17 Rx
Cindy - 9:47 63#
Fernando - 10:44 Rx
Chris T. - 14:40 Rx
Kyle - 9:50 Mod
Mari - 12:53 Mod
Maira - 9:22 43#
Leo - 10:42 45#
Brenda H. - 11:35 53#
Steve P. - 12:30 95#
Tasha - 8:41 25#
Taylor - 10:34 95#
Travis - 9:14 95#
Ian - 8:11 65#
Ramjotvir - 10:25 95#
Eddie - 20:35 Rx
Cross - 9:00 33#
Subhi - 12:24 95#
Jenifer - 12:18 53#
Robert - 14:18 115#
Danielle - 9:29 83#
Ronak - 8:55 43#
Jen D. - 12:00 63#
Ana - 7:49 63#
Adrienne -  11:47 35#
Lily - 10:42 15#

12.2.14 Countdown

WOD: Countdown

Skill: Bent Over Rows 5x5

Score total Reps.
5 Mins of Push Ups
4 Mins of Single Arm KB High Pulls (20kg/14kg)
3 Mins of Double Unders
2 Mins of Chest to Ring Pull Ups
1 Min Sit Ups

Bri - 215 10kg
Regina - 213 12kg
Orlando - 210 14kg
Leslie - 125 12kg 
Danielle - 206 14kg
Brenda D. - 288 Rx
Jessica He. - 307 10kg
Spencer - 245 16kg
Liz - 360 10kg (s)
Kody - 267 Rx
Subhi - 312 Rx
Kristine - 360 10kg (s)
Tom S. - 272 Rx
Anthony - Mod
Brandon - 300 10kg
Amarjit - 269 Mod
Jenifer - 340 14kg (s)
Megan - 477 Rx
Jordan - Mod
Angie - 275 8kg (s)
Patricia - 203 8kg (s)
Gerard - 283 Rx
Cara - 210 10kg (s)
Mason - 364 20kg (s)
Adam - 286 10kg
Taylor - 256 Rx
Tom T. - 282 16kg
Joe - 372 Rx
Bob - Mod
Jake - A Lot Rx
Ryan - 445 20kg (s)
Nicole H. - 346 Rx
Brenda H. - 395 10kg (s)
Delilah - 322 10kg (s)
Vanessa - 356 12kg
Marika - 322 16kg (s)
Lindsay Z. - 201 10kg
Nick Z. - 207 Rx
Cindy - 383 14kg (s)
Claudia - 427 8kg (s)
Gina - 480 12kg (s)
Karen - 386 8kg (s)
Steve V. - 252 Rx
Kyle - 309 16kg
Mari - 397 8kg (s)
Irish - 343 12kg (s)
Travis - 269 18kg
Rick - 273 14kg
Robert - 261 Rx
Maira - 648 12kg (s)
Vinette - -- 10kg
Jen D. - 311Rx
Ronak - 340 12kg
Tara - 300 Rx
Ram - 331 Rx
Nick B. - 334 Rx
Eddie - 292 Rx
Raghu - 192 10kg
Suma - 205 8kg
Jessica Hg. - 269 12kg
Ana - 270 12kg
Stephanie V. - 237 12kg

10.30.14 World Champs

WOD: World Champs

Skill: Bent Over Rows

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Burpees
Wall Balls (20#/14#)
KB Swings (1.5p/1p)
Knee to Elbow

Maintain good posture for the bent over rows, keep the back straight!  GReat costumes Marika and Gaylene!

Regina - 19:14 12#
OJ - 19:40 16#
Oscar - 19:59 10#
Vanessa - 16:41 Rx
Tara - 13:14 Mod
Joey - 18:58 Rx
Kody - 13:47 Rx
Mason - 16:47 Rx
Adam - 17:58 Rx
Gina - 18:29 12#
Ronak - 8:42 Game 6
Brenda D. - 16:59 14#
Jordan - Mod
Marika - 19:28 Rxish

Messing around during Open Gym...

Amarjit - 19:39 20#
Angie - 17:27 Rxish
Joe - 14:38 Rx
Anthony - Mob
Tom S. - 17:03 Rx
Gerard - 13:52 Rx
Jovany - 23:00 20#
Carmen - 18:16 14#
Maira - 18:45 14#
Danielle - 18:46 14#
Brenda H. - 18:51 12#
Delilah - 19:00 12#
Gaylene - 11:42 14#
Jenna - 18:39 Rxish
Leslie - 16:19 10#
Yajaira - 27:39 10#
Taylor - 23:30 Rx
Chris T. - 21:20 20#
Karen - 21:14 10#
Tony - 17:00 (3) 16#
Lauren - 16:48 12#
Subhi - 20:44 Rx
Maria V. - 19:58 14#
Rick - 23:43 16#
Helen - 25:01 14#
Ana - 22:18 Rx
Stephanie V. - 24:49 10#
Jessica - 23:48 12#

 

4.1.14 The Rocker

WOD: The Rocker

Skill: Sit Up, Stand Up's

4RFT.
10 Hang Snatch (75#/53#)
12 Hollow Rocks
10 Bent Over Rows (75#/53#)
12 Hollow Rocks

Ankle mobility is a key component of squatting, jumping, running, etc.  Use the foam roller and the LAX balls to smash and tack the areas around the ankle and calves.

Joey - 6:45 Rx
Carmen - 8:30 25#
Regina - 10:41 43#
Orlando - 9:34 Rx
OJ - 8:04 55#
Brenda H. - 10:43 25#
Maira - 11:17 33#
Vanessa Ch. - 11:40 Rx
Adam D. - 6:24 Rx
Kenia - 8:18 43#
Austin - 7:25 65#
Kody - 7:36 Rx
Taylor - 6:32 Rx
Tammy - 7:51 25#
Clay - 6:13 Rx
Anthony - 8:36 Rx
Ethan - 8:19 33#
Monike - 11:36 33#
Ana - 9:00 43#
Jesse - 11:50 45#
Roheet - 11:27 65#
Tom S. - 5:50 Rx
Joe - 5:16 Rx
Fernando D. - 5:13 Rx
Becca - 7:40 43#
Tara - 5:25 Rx
Jen D. - 11:25 Rx
Jordan - -- Mod
Patricia - 7:26 25#
Angie - 6:56 33#
Ruben - 7:07 65#
Dennis - -- Mod
Kody - -- Mod
Sean P. - 7:35 Rx
Tyler R. - 7:18 Rx
Sean O. - 6:59 Rx
Spice - -- Mod
David B. - 5:48 Rx
Jovany - 12:35 65#
Greyson - SPT
Guillaume - SPT
Cross - SPT
Nicole - 5:17 Rx
Danielle - 6:47 Rx
Robert - 7:22 Rx
Joobin - 4:34 Rx
Chase - 7:07 65#
Brenda D. - 5:37 33#
Yajaira - 10:51 35#
Natalie - 6:48 38#
Tasha - 8:31 33#
Delilah - 8:51 33#
Vanessa Ce. - 9:06 43#
Kyle - 5:39 Rx
Corina - 11:33 25#
Jason R. - 8:03 65#
Mark - 5:44 Rx
Danny - 4:58 Rx
Stephanie - 9:00 Mod
Yvonne - 7:58 Rx
Marika - 11:34 Rx
Subhi - 10:47 Rx
Tyler M. - 9:52 Rx
Jenifer - 11:46 43#
Steve P. - 12:05 65#
Tim - 8:12 Rx
Rich E. - 7:37 Rx
Charise - 8:45 Rx
Jason T. - -- Mod
Ronak - 8:35 48#
Jacqueline - 13:16 33#
Arun - 11:25 45#
Kaela - 8:38 Rx
Lindsay Z. - 6:53 Rx
Amarjit - 9:22 65#
Khoi - 11:55 15#
Mike T. - 9:07 70#
Fernando M. - 9:36 Rx

Today was the busiest day ever at Myo!

3.9.14 Jollyman

WOD: Jollyman

Skill: Sled Pushes, Agilities

3 RFT.
24 Wall Balls (20#/14#)
12 Bent Over Rows (135#/75#)
24 MB Lunges
1 Handstand Walk

5 Box Walkouts are sub for handstand walks.  Always thinking about posture during the bent over rows and for anything in life for that matter.

Jacqueline - 13:47 53#
Nick Bre. - 13:23 Rx
Brenda H. - 16:09 33#
Yvonne - 15:43 63#
Leslie - 14:23 63#
Adrienne - 10:49 53#
Joobin - 10:35 135#
Jason T. - 24:58 135#
Tara - 1:40 Rx
 

2.14.14 I Heart CF

WOD: I Heart CF

Skill: Front Squats 
10 x 1 sec hold
8 x 2 sec hold
6 x 3 sec hold
4 x 4 sec hold
2 x 5 sec hold

5 RFT.
5 HSPU's
10 Single Leg Squats
20 Bent Over Rows (45#/25#)

Pause squats for the skill.  Feel out the bottom of the squat, explode out of the hole with your elbows leading the way.  Tight, tight abs!

Abby - 7:40 25#
Vanessa - 8:40 25#
Taylor - 10:42 Rx
Kody - 5:04 45#
Regina - 8:34 20#
OJ - 8:13 33#
Kenia - 7:14 20#
Dennis - 4:49 Rx
Jen D. - 5:54 20#
Corretta - 8:20 25#
Mike T. - 10:10 Rx
Jessica He. - 7:43 15#
Eric Sr. - 6:50 45#
Nicole - 6:05 25#
Mark B. - 9:47 Rx
Tyler R. - 6:59 Rx
Robert - 10:34 Rx
Fernando D. - 6:11 Rx
Eddie - 6:57 Rx
Joe - 6:28 Rx
Brenda - 5:21 55#
Angie - -- Mod
Jennifer P. - 8:16 20#
Ruben - 7:58 Rx
David B. - 6:10 Rx
Leslie - 8:00 25#
Joobin - 6:24 Rx
Ram - 7:43 45#
Amarjit - 6:25 45#
Subhi - 8:59 45#
Nick Bre. - 6:19 Rx
Tim - 6:18 Rx
Ana - 7:32 15#
Maria - 7:24 20#
Chase - 6:14 30#

12.8.13 Sunday Funday

WOD: Sunday Funday

Skill: Bent Over Rows

12 Min AMRAP
6 Power Cleans (95#/65#)
6 Double Unders 
10 Russian Twists (20#/12#)
2k Row Buy Out

Go Niners!

Abby - 230 Reps Rx
Eddie - 185 65#
Joobin - 292 Rx
Roheet - 210 65#
Jessica - 241 Mod

11.16.13 Gore

WOD: Gore

Skill: Landmines 3x10 / False Grip Pull Ups 5x5

4 RFT
12 Med Ball Burpees (20#/12#)
10 Bent Over Single Arm DB Row (30+#/15#)
8 KB Lunges w/ exchange through legs (20kg/12kg)
6 Front Raises w/ Barbell (45#/15#)

Think vertical hip explosion with Landmines.  Maintain excellent posture with Bent Over Rows and Lunges! Eliminate any swaying with Front Raises, all shoulders and keep the ribcage down. 

Mike G. - 12:43 12kg
Steve - 10:31 10kg
Fernando D. - 6:55 Rx
Ben - 7:16 Rx
Orlando - 8:22 16kg
Regina - 11:05 8kg
Lindsay Z. - 8:18 Rx
Subhi - 12:03 16kg
Spice - 9:37 Rx
Oscar - 9:39 12kg
Osh - -- Mod
Marika - 8:30 10kg
Joobin - 7:43 Rx+
Nick B. - 7:32 Rx+
Jason G. - 8:35 Rx
Jordan - 6:50 Rx+
Kyle M. - 6:39 Rx+
Tara - 6:14 Rx+
Jen D. - 8:24 Rx+
Monike - 9:19 10kg
Vanessa - 8:03 Rx
Kenia - 8:38 Rx
Nick Z. - 9:48 Rx+
Danny - 6:21 Rx
Elisa - 10:59 Mod+
Bernie - -- Mod

Enjoy your Saturday!  Mobilize any tight or sore areas this weekend!