2.19.17 Push Over

Skill: Bulgarian Split Squats - 5x8 Weight by Feel

For time.
30 Push Press (95#/65#)
30 Bent Over Rows
30 HSPU's
30 Power Cleans 
30 Sit Ups

Tyler - 9:08 65#
Gina - 10:43 35#
Kyle B. - 9:48 95#
Sandy - 10:33 55#
Jessica T. - 9:21 35#
Mike J. - 14:30 95#
Jewell - 8:40 65#
Amarjit - 10:08 95#
Odeh - 11:08 95#
Sean K. - 12:16 75#
Kristine - 10:00 Mod
Kristine - 10:00 Mod
Penelope - 8:14 55#
Brianna - 10:56 55#
CC - 14:34 55#
Marvin - 18:24 75#
Carmen M. - 19:18 55#
Hoangdan - 11:09 65#
Karen W. - 7:51 35#
Nita - 8:16 45#
Manish - 13:18 65#

AWL
- Jerks - 5x3@65-75%, 5x2@75-85%
- (2 Deadlifts + 2 Clean Pulls) x 6 @ 80-90% Clean
- Back Squats - 4x4@80%

Lauren 
Robert Mc. 
Ariel
Chris T. 
Rohan
Chris D. 
Vanessa
Joobin
Raquel
Laura L. 
Jenifer
Madison
Quang
Regina
Tom T.  

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# 

 

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.

2.6.15 Open Workout 12.4

WOD: Open Workout 12.4

Skill: Bulgarian Split Squats 6x10 - Bodyweight

12 Min AMRAP
150 Wall Balls (20#/14#)
90 Double Unders
30 Muscle Ups

Focus: Bulgarians are a great way to stretch the hips out and develop single leg stability.  WOD is building a motor.  The Open is coming...

Doing work on some muscle ups! #crossFit #crossFitmyo #muscleups #gymnastics #fitness #hardworkpaysoff

A video posted by Myo Performance (@crossfitmyo) on Feb 6, 2015 at 6:57pm PST

Vanessa - 137 Rx
Jesse - 115 10#
Kellie - 141 10#
Tom T. - 270 16#
Melina - 105 10#
Eric Sr. - 246 20#
Regina - 230 14#
Tara - 150 Rx
Mason - 150 Rx
Fernando - 232 Galinda
Stephanie V. - 112 10#
Noemi - 124 10#
Ryan - 161 Rx
Joe - 243 Rx
Megan - 244 Rx
Cara - 200 10#
Tom S. - 179 Rx
Bob - 210 12#
Leslie - 140 Rx
Heather - 180 10#
Andres - 210 10#
Ram - 242 20#
Amarjit - 242 20#
Cindy - 144 14#
Gaylene - 150 Rx
Robert - 184 Rx
Claudia - 222 10#
Nick B. - 245 Rx
Taylor - 241 Rx

9.29.14 Teller

WOD: Teller

Skill: Bulgarian Split Squats

4 Rounds.
30 American KB Swings (32kg/20kg)
20 Toe to Ring
30 Russian Twists

Be sure to sign up for our October 11th Throw down and potluck!  This will be our second annual Myo Mayhem Throw down and is for Myo members only.  We will have an Rx division and a Masters division!  Sign up to bring an appetizer, main dish, or dessert!

Regina - 3+20 14kg
Orlando - 2+35 20kg
Joobin - 18:43 24kg
Nicole C. - 3+45 10kg
Chris S. - 2+37 14kg
Teria - 24:17 14kg
Eddie - 2+50 24kg
Abby - 17:08 16kg
Eric Sr. - 36:00 20kg
Kristine - 20:40 16kg
Gaylene - 15:39 18kg
Irish - 25:19 12kg
Mason - 24:04 24kg
Tom S. - 26:16 Rx
Tyler - 21:01 12kg
Carla - 27:10 8kg
Jen D. - 19:59 12kg
Jordan - Mod
Becca - 23:53 12kg
Ram - 20:57 20kg
Joe - 14:24 Rx
Sean P. - 17:56 20kg
Amarjit - 15:56 16kg
Jennifer P. - 13:57 10kg
Cara - 18:44 10kg
Megan - 13:22 Rx
Brenda H. - 21:47 12kg
Maira - 19:31 12kg
Robert - Mod
Kody - 14:18 20kg
Jenna - 17:48 Rx+
Nicole H. - 19:36 Rx
Delilah - 20:06 12kg
Tara - 13:42 Rxish
Martin - 20:50 12kg
Cindy - 21:22 16kg
Chris T. - Mod
Brenda D. - 15:22 16kg
Jacque - 14:28 14kg
Danielle - 23:52 Rx
Kyle - 19:50 Rx
Mari - 25:36 14kg
Ronak - 22:42 18kg
Nick B. - 20:39 Rx
Crystal - 25:16 12kg
Jason Re. - 278 20kg
Steve P. - 21:29 12kg
Santhi - 24:00 (3) 8kg
Nick Z. - 20:10 24kg
Lindsay Z. - 19:03 16kg
Dennis - 16:17 20kg
Anthony - Mod
Ana - 18:23 16kg
Suma - 19:30 8kg
Raghu - 23:28 10kg
Adrienne - 22:38 8kg
Rick - 18:57 16kg
Helen - 20:50 8kg

7.2.14 #getbetter

WOD: #getbetter

Skill: Max plank hold then Bulgarian Split Squats - 4x12

30 1 Arm Alternating KB Swings (20kg/16kg)
30 Russian Twists (20#/14#)
30 Burpees
Run 600m
20 Alt KB Swings 
20 Russian Twists
20 Burpees
Run 400m
10 Alt KB Swings
10 Russian Twists
10 Burpees
Run 200m

No weight or light weight for the Bulgarians.  Focus on posture by putting your hands overhead.  Get ready for a heavier lifting day tomorrow. 

Jeff D. - 13:32 14kg
Nick Z. - 19:25 Rx
Lindsay Z. - 13:01 Mod
Joey - 15:04 Rx
Michael C. - 11:17 8kg
Vanessa - 14:24 Rx
Maira - 15:37 10kg
Abby - 15:55 Rx
Teria - 16:00 8kg
Tara - 12:34 Rx
Ryan - 18:00 16kg
Kody - 11:51 Rx
Taylor - 15:19 Rx
Gaylene - 17:53 Rx
Kristine - 16:33 14kg
Corretta - 16:00 14kg
Mason - 16:23 Rx
Bob - Mod
Eric Sr. - 22:20 Mod
Angela - 19:55 12kg
Heather - 15:22 10kg
Tom S. - 14:58 Rx
Jennifer P. - 20:00 Mod
Kris - SPT
Jim - PT
Trevor - SPT
Jaclyn - 11:48 Mod
Anthony - Mod
Tyler R. - Mod
Jordan - Mod
Fernando D. - 18:40 Rx+
Jovany - 23:41 12kg
Jen D. - 17:36 12kg
Steve V. - 12:06 Rx
Sara - 12:14 12kg
Aaron - 12:37 Rx
Elisa - 13:00 Mod
Delilah - 15:33 10kg
Corina - 19:23 Mod
Jason P. - 11:24 12kg
Yajaira - 23:44 8kg
Cindy - 17:55 8kg
Chase - 11:17 14kg
Karen - 22:39 10kg
Jason T. - Mod
Ana - 15:06 14kg
Marika - 15:35 10kg
Carmen - 12:51 12kg
Nicole - 14:08 Rx
Steve P. - 17:07 16kg
Gerard - 15:15 Rx
Irish - 16:24 10kg
Brenda D. - 14:47 14kg
Jennifer Cam. - 14:35 8kg
Brenda H. - 16:25 10kg
Jessica He. - 13:41 12kg

Way to go Kristine (6:09) and Steven V. (7:24) for holding the longest planks of the day!  Ouch!

5.16.14 Presto

WOD: Presto

Skill: Bulgarian Split Squats or Single Leg Dead lifts 4x8

16 Min AMRAP
Pull Ups
Cleans (135#/93#)
HSPU's

Your knees need to stay behind your toes during the Bulgarians to ensure the heel stays down.  Add a bar in the front rack position to challenge yourself.  Good posture with your cleans.

Oscar - 148 Reps 85#
Abby - 145 93#
Joey - 136 Rx
Maira - 272 Mod
Orlando - 109 115#
Regina - 161 63#
Kody - 154 Rx
Kenia - 142 53#
Mason - 126 95#
Shanice - 126 53#
Ryan - 126 95#
Mike R. - 134 95#
Taylor - 124 135#
Jenifer - 114 35#
Steve P. - 145 95#
Maria - 154 73#
Amy - 118 53#
Corretta - 128 73#
Eric Sr. - 1352 Mod
Sara - 124 73#
Lindsay Z. - 190 73#
Tara - 110 Mod
Dennis - -- Mod
Tom S. - 150 Rx
Jen D. - 112 73#
Eddie - 120 Rx
Nicole - 131 93#
Jaclyn - 137 83#
Becca - 140 63#
Elisa - 156 Rx
Jennifer P. - 178 35#
Bob - -- Mod
Tyler M. - 139 115#
Robert - 85 Rx
Vanessa Ch. - 162 63#
Chris - 130 Rx
Delilah - 150 53#
Greg - 196 95#
Chase - 137 95#
Adrienne - 168 35#
Subhi - 151 115#

2.6.14 Jeremy

WOD: Jeremy

Skill: Bulgarian Split Squats 10,10,10 (5 a leg)

21 - 15 - 9
OH Squats (95#/65#)
Burpees

Lockout the elbows overhead during the OHS. Keep the abs tight and work good depth.

Regina - 9:33 25#
Joe - 9:19 Rx
Tyler M. - 11:56 65#
Zoey - 11:30 
Kenia - 13:09 43#
Adam D. - 11:00 65#
Chase - 8:04 55#
Jessica He. - 8:28 25#
Taylor - 12:04 75#
Angela - 11:18 53#
Rich V. - 7:34 Rx
Fernando - 4:51 Rx
Jordan - -- Mod
Robert - 10:34 45#
Tom D. - -- 
Tyler R. - -- Mod
Bobs - 7:10 45#
Jaclyn - 6:18 33#
Angie - 5:58 33#
Patricia - 6:08 15#
Danny - 8:20 Rx
Cara - 9:12 25#
Maria - 10:24 43#
Heather - 7:51 43#
Becca - 10:41 43#
Jason G. - 11:18 Rx
Marika - 8:52 33#
Brenda - 8:00 43#
Jen D. - 9:06 43#
Nicole - 7:19 53#
Ana - 9:06 25#
Melissa - 10:10 15#
Nick Bro. - 8:37 55#
Steven V. - 10:21 45#
Leslie - 10:20 53#
Mike T. - 10:58 75#
Tim - 10:00 Rx
Corina - 10:27 15#
Tom S. - 7:09 Rx
Yvonne - 7:26 53#
Jenifer - 9:32 15#
Steve P. - 9:30 33#
Subhi - 8:20 75#
Osh - -- Mod
Rich E. - 6:31 45#
Taylor - -- Mod
Nick Bre. - 6:19 Rx