WOD: 2013 Regional Event #5
Skill: Run 1 mile or Row 1k
21 - 15 - 9
Deadlifts (225#/173#)
Box Jumps (24"/20")
Focus: Enjoy the weekend! Rest up and stretch!
Regina - 7:56 123#
Abby - 5:49 83#
Lauren - 4:26 113#
Manish - 9:06 115#
Will - 8:24 175#
Eddie - 12:08 Rx
Ana - 6:15 133#
Nita - 8:59 93#
Chris S. - 12:49 165#
Nicole C. - 8:35 93#
Stephanie B. - 5:56 83#
Delilah - 10:31 133#
Vanessa - 7:24 143#
Cara - 7:04 73#
Jason T. - 12:23 Rx
Joobin - Mod
Jose - 11:37 135#
Subhi - 12:59 Mod
Jon C. - PT
Chase - 8:13 Mod
WOD: Desforges
Skill: Snatch Press 4x6
5 Rounds for time.
12 Dead lifts (225#/163#)
20 Pull Ups
12 Clean & Jerks (135#/93#)
20 Knee to Elbow
30 Min time cap. Snatch press is a Sotts Press from the back. Focus on driving the knees out and posturing up with your chest.
Compare to crossfit.com
Regina - 192 93/73
Orlando - 140 205/115
Cara - 200 63/43
Tasha - 262 53/33
Vanessa - 221 123/73
Teria - 233 73/53
Kaela - 207 123/73
Tara - 144 Rx
Eddie - 159 225/135
Spencer - 160 205/115
Mason - 161 Rx
Adam - 172185/95
Fernando - 26:52 Mod
Carmen - 266 93/63
Noemi - 198 63/43
Anthony - 224 Rx
Jenifer - 236 103/53
Joe - 315 Rx
Brenda D. - 200 133/83
Becca - 204 83/63
Cindy - 199 133/83
Gina - 256 103/53
Kristine - 261123/53
Joobin - 236 Rx
Gaylene - 275 165/75
Andres - 236 135/65
Heather - 288 55/35
Delilah - 196 113/63
Jason T. - 182 165/95
Jacque - 165 Rxish
Leslie - 288 133/83
Claudia - 300 93/43
Yajaira - 209 103/53
Leo - 192 85/35
Subhi - 167 165/115
Tom T. - 241 205/95
Melina - 198 35/25
Chris T. - 164 225/135
Danielle - 222 155/93
Kyle - 195 185/95
Mari - 219 55/35
Karen - 231 83/53
Maira - 256 103/53
Brenda H. - 254 103/53
Jessica - 224 103/53
Ian - 192 85/65
Taylor - 204 185/135
WOD: CrossFit Total
Score is your total weight lifted.
Back Squat - 1 Rep
Strict Press - 1 Rep
Dead lift - 1 Rep
Hit it hard! Congrats to the PR's
Compare to 2.12.14 & crossfit.com
Leslie - 153 78 -- 231
Carmen - 123 53 153 = 329
Steve P. - 185 95 245 = 525
Jenifer - 133 63 203 = 399
Abby - 133 63 203 = 399
Orlando - 245 155 275 =675
Regina - 123 78 183 = 384
Vanessa - 133 63 173 = 369
Eddie - 245 160 345 = 750
Anthony - 335 135 455 = 925
Adam - 305 155 365 = 825
Mason - 255 155 345 = 755
Ryan - 265 155 275 = 695
Maria R. - 103 53 93 = 249
Irish - 123 53 153 = 329
Danny - 265 155 345 = 765
Amarjit - 235 125 365 = 725
Ram - 295 105 295 = 695
Megan - 243 113 345 = 701
Taylor - 275 135 315 = 725
Brenda D. - 163 73 203 = 439
Steve V. - 275 -- -- = 275
Joe - 435 195 495 = 1125
Angie - 154 63 223 = 439
Jake - 295 155 335 = 785
Dennis - 255 125 -- = 380
Cindy D- 153 58 203 = 414
Becca - 113 63 133 = 309
Cara - Mod
Cindy R. - Mod
Tom T. - 305 155 325 = 785
Heather - Mod
Kristine - 138 68 203 = 409
Gaylene - 205 100 275 = 580
Chris T. - 205 115 355 = 675
Jacque - 173 75 225 = 473
Claudia - 108 43 153 = 304
Travis - 275 115 365 = 755
Bri - 138 58 163 = 359
Yajaira - 143 53 203 = 399
Gina - 105 65 155 = 325
Marika - 133 68 113 = 314
Maira - 113 53 143 = 309
Danielle - 240 83 253 = 576
Tim - Mod
Kaela - 143 88 268 = 499
Nick B. - Mod
Joobin - 295 115 355 = 765
Nicole H. - 168 73 228 = 469
Jen D. - 143 88 243 = 474
Karen - 123 58 173 = 354
Suma - Mod
Raghu - Mod
Adrienne - Mod
Igdalia - Mod
Ana - 163 78 208 = 449
Great job everyone!
WOD: Struggle
Skill: Dead lift Complex : Dead lift, Dead lift + Shrug, Dead lift + Shrug +High Pull x (5)
15 Min EMOM
7 Pull Ups
10 Hollow Rocks
Dead lifts are all about position, don't worry about going too heavy. Tighten up your back and keep it tight throughout the entire lift.
Jen D. - 10+8
Regina - 12
Orlando - 15
Steve P. - 13
Vanessa - 15 Rx
Taylor - 15 Rx
Oscar - 12+6
Teria - 11+12
Justin K. - 11
Jordan K. - 11
Joey - 13
Joobin - 15 Rx
Kody - 15 Rx
Jason P. - 15 Mod
Adam - -- Rx
Mason - 13 Rx
Tom S. - 15 Rx
Pat - 10
Ram - 13 Rx
Angela - 15
Carla - 9
Ryan - 15 Rx
Carmen - 15
Steve V. - 13 Rx
Stephanie V. - 13 Mod
Brenda D. - 14
Joe - 15 Rx
Bob - 15
Nicole H. - 13
Marika - 15
Jenna - 11 Rx
Cindy - 15
Amarjit - 15
Lindsay Z. - 9
Maira - 15
Brenda H. - 15
Rick - 15
Crystal - 15
Jason Re. - 9
Leslie - 15
Ronak - 15
Lauren - 15
Tony - 9
Roheet - 12 Rx
Kristine - 14
Gaylene - 2
Santhi - 15 Mod
Jessica Hg. - 12
Ana - 15
Fernando M. - 14
Igdalia - 11
Subhi - 15
Maria V. - 15
Rocio - 15
WOD: Belbrook
Skill: Weighted Sled Push x 5
10 Min AMRAP
2 Muscle Ups
10 Dead lifts (155#/85#)
Scale 4 Chest to Bar Pull Ups if not able to perform Muscle Up. Use your legs to raise and lower the weight during the dead lift.
Maria R. - 92 Reps 35#
Angelina - 99 35#
Joey - 84 155#
Vanessa - 111 83#
Brenda H. - 100 73#
Maira - 98 83#
Taylor - 37 Rx
Kody - 140 155#
Teria - 84 53#
Corretta - 114 83#
Tim - 85 155#
Megan - 73 Rx+
Eric Sr. - 64 155#
Jennifer P. - 130 53#
Mason - 84 155#
Ryan - 75 155#
Adrienne - 37 63#
Nicole - 17:12 Trio Rx
Bernie - 85 Rx+
Anthony - 86 Rx+ (20min)
Tom S. - 132 Rx+ (20min)
Joe -96ish Rx
Chase - 76 Mod
Leslie - 99 83#
Cross - SPT
Greyson - SPT
Gaylene - 129 Mod
Kristine - 130 Mod
Joobin - 60 Rx+
Elisa - 101 185#
Danielle - 85 95#
Cindy - 98 53#
Rick - 76 95#
Emily - SPT
Dennis - 121 Rx
MFF - 134 Rx
Sara - 152 85#
Charise - 107 95#
Jenifer - 126 103#
Lindsay 130 85#
Subhi - 96 135#
Marika - 127 63#
Sean L. - 104 145#
Maria - 114 93#
WOD: Diane
Skill: Clean Phase Practice - Straight Arm Shrug, High Pull, Pull Under, Rack
21 - 15 - 9
Dead lift (225#/153#)
HSPU's
Drive through the heels! Keep the back as straight as possible.
Abby - 10:01 153#
Spice - -- Mod
Regina - 8:04 93#
Orlando - 10:19 185#
Quan - 8:12 Mod
Maira - 7:08 73#
Vanessa Ch. - 8:35 113#
Anna - 6:16 63#
Tom S. - 12:13 Rx
Jenn J. - 4:33 73#
Kody - 21:42 205#
Robert - 17:04 Rx
Monike - 5:19 83#
Jen D. - 9:28 113#
Joey - 8:54 225#
Eric Sr. - 9:02 185#
Marika - 6:15 83#
Tara - 16:22 Rx
Kristine - 6:26 83#
Steve V. - 9:11 Rx
Ana - 5:22 113#
Jennifer P. - 4:48 53#
Fernando D. - 7:54 Rx
Mike T. - 8:06 155#
Khoi - 11:55 115#
Reggie - -- Mod
Bobs - -- Mod
Tyler R. - -- Mod
Anthony - 7:27 Rx
Dennis - -- Mod
Eddie - 14:48 Rx
Becca - 6:20 73#
Joe - 7:22 Rx
Ruben - -- Mod
Greyson - SPT
Cross - SPT
Carmen - 4:20 73#
Jaclyn - 3:38 103#
Vanessa Ce. - 5:01 113#
Joobin - 12:59 Rx
Ram - 10:42 185#
Adrienne - 8:35 83#
Rick - 7:10 115#
Lindsay Z. - 5:07 128#
Tim - 9:40 185#
Kaela - 9:13 125#
Nick Bre. - 8:34 Rx
Brenda D. - 5:04 93#
Elisa - 14:57 Rx
Chris T. - 5:55 185#
WOD: Choose One
Strength WOD: Dead lifts 5x5, Push Press 4x4, Weighted Pull Ups 4x4
or
Endurance WOD: Run 1 Mile, 1500m Row, 100 Sledgehammers
A good light day to end the week. Take care of your hands! Focus on mobilizing tight areas by laying on a foam roller or a pressure release with a LAX ball. Spend lots of time stretching out the forearms and wrists.
(No Score)
Joobin
Kaela
Lindsay Z.
Cross
Rich E.
Spice
Ana
Tim
Vanessa
Chris D.
Fernando D.
Jen D.
Chris T.
Arun
Kyle
Steven V.
Yajaira
Jason T.
Anthony
Dennis
Jordan
Orlando
Jason G.
Roheet
WOD: CrossFit Total
Squat 1RM
Press 1RM
Dead lift 1RM
Warm up properly and hit it hard! Remember that this is just a snapshot of where you are today! You may not be feeling 100%, it's okay! Just means more next time!
Thank you all for your hard work and dedication. Nothing comes easy, persistence does pay off. Thank you for your willingness to learn and make adjustments. We couldn't be more thrilled to see how far everyone has come and are excited to see the growth that lies ahead. Please remember that it's not a sprint and results don't happen overnight. Cheers to the new personal bests! Let's keep getting a little better everyday!
Oscar - 205, 105, 185 = 495
Eric D. - 205, 115, 235 = 555
Nick Z. - 405, 165, 430 = 1000
Lindsay Z. - 143, 63, 213 = 419
Kody - 305, 155, 365 = 825
Taylor - 235, 135, 315 = 685
Vanessa - 123, 63, 143 = 329
Fernando D. - 335, 175, 425 = 935
Orlando - 235, 145, 255 = 635
Jessica He. - 133, 63, 173 = 369
Maira - 103, 48, 95 = 246
Chase - 185, 85, 205 = 475
Maria - 133, 83, 153 = 369
Corretta - 190, 63, 225.5 = 478.5
Tom S. - 255, 155, 295 = 695
Angela - 173, 78, 213 = 468
Eric Sr. - 235, 115, 265 = 615
Jennifer P. - 11:56 Mod
Tyler R. - 315, ,
Sean P. - 345, 185, 505 = 1035
Robert - 305, 165, 305 = 765
Bobs - 305, 150, 305 = 760
Kyle M. - 285, 145, 275 = 705
Angie - 138, 53, 163 = 354
Dennis - 285, 135, 365 = 785
Anthony - 330, 135, 475 = 940
Patricia - 15:40 Mod
Bentli - 265, 145, 345 = 755
Joe - 385, 185, 455 = 1025
Mike T. - 205, 95, 225 = 525
Jason G. - 345, 175, 425 = 945
Jovany - 103, 85, 103 = 291
Joobin - 315, 135, 385 = 835
Jaclyn - 133, 73, 153 = 359
Nicole - 173, 68, 223 = 464
Danielle - 183, 73, 203 = 459
Keri - 143, 63, 173 = 379
Jen D. - 173, 83, 203 = 459
Adrienne - 143, 63, 153 = 359
Delilah - 83, 53, 103 = 239
Sean O. - 215, 105, 325 = 645
Ana - 138, 63, 183 = 384
Subhi - 205, 105, 265 = 575
Yajaira - 63, 123, Row 1k
Steven V. - -- Mod
Leslie - 153, 78, 185 = 416
Corina - 75, 48, 125 = 248
Tasha - 113, 58, 113 = 284
Yvonne - 163, 68, 213 = 444
Charise - 153, 73, 173 = 399
Rich E. - 255, 70, 255 = 580
Tyler M. - 285, 125, 305 = 715
Jason T. - -- Mod
Kaela - 143, 83, 213 = 439
Ram - 225, 75, 225 = 525
Amarjit - 235, 125, 275 = 635
Jessica Hg. - 183, 73, 203 = 459
Rich V. - 365, 205, 465 = 1035
Tim - 305, 170, 375 = 850
WOD: The Seven
Skill: Prepare for workout! (Front Squats, Push Press, Thrusters, Pull Ups, Knee 2 Elbow, HSPU's)
7 Rounds for time.
7 HSPU's
7 Thrusters (135#/85#)
7 Knee to Elbows
7 Dead lifts (245#/155#)
7 Burpees
7 AKBS (2p/1p)
7 Pull Ups
35 Minute Cap. Grind it out! This was one of our very first workouts here at Myo. Compare to 3.11.13.
Tasha - 32:57 35#Thruster/53#Dead lift
Vanessa - 29:23 53/83
Regina - 34:00 (6) 53/83
Orlando - 35:09 (6) 85/135
Subhi - 34:27 65/115
Lindsay Z. - 27:10 53/83
Nicole - 31:35 63/103
Eric D. - 35:00 (5) 55/65
Adam D. - 29;01 (5) 95/185
Ryan - 28:28 (5) 65/95
Zoey - 24:24 (4) Mod
Bianca - 34:39 35/55
Kenia - 27:59 53/73
Jessica He. - 29:34 35/55
Taylor - 35:00 (5+) 95/185
Kyle M. - 35:00 (4+27) Rx/225
Anthony - 35:00 (4+33) Rx
Robert - 33:04 65/135
Jordan - -- Mod
Tim - 35:00 (4+12) Rx
Dennis - 35:00 (5+) Rx
Joe - 35:00 (4+2) Rx
Tyler R. - 35:00 (5+5) 95/185
Jason G. - 35:00 (4+34) 95/185
Heather - 29:49 43/63
Bobs - 39:25 85/155
Maria - 34:50 43/63
Becca - 31:35 43/63
Joobin - 35:13 95/235
Angie - 35:00 (6+)53/103
Brenda - 32:55 53/103
Melissa - 35:00 (4+) 25/45
Yajaira - 35:00 (6+) 35/55
Ronak - 28:00 53/103
Leslie - 29:08 53/103
Nick Bro. - 25:57 55/105
Stephanie - 19:55 Mod
Delilah - 30:47 43/63
Raul - 22:35 (5)35/55
Kelli - 35:00 (6+21) Rx
Tyler M . - 35:00 (5+17) 65/135
Yvonne - 35:00 (6+31) 53/103
Rich E. - 34:59 65/115
Charise - 33:41 53/103
Kaela - 35:16 53/103
Rich V. - 35:00 (5+6) Rx
Tom S. - 35:00 (3+35) Rx
Mike T. - 31:51 75/105
Marika - 32:30 (6+7) 53/83
Mark B. - 35:00 (3+9) Rx
Amarjit - 34:17 65/135
Jason T. - -- Mod
Ram - 26:31 (5) 25/53
VMN - -- Mod
Jennifer R. - 28:00 (5) 25/53
Nick Bre. - 14:08 Mod
Roheet - 34:49 65/135
Way to work!!
WOD: X-Men
Skill: Clean & Jerk 5,5,5,5,5 or work up to 1RM
10 Min AMRAP
6 Dead lift High Pulls (95#/65#)
8 X-Fit Push Ups
10 KB Slashers (16kg/8kg)
Make sure your set up position is set every time before you dead lift. It is extremely difficult to make adjustments mid lift. While doing the C&J's make sure you are set before you jerk, do not rush it!
Spice - 156 Rx
Abby - 198 Rx+
Regina - 102 35#
Orlando - 144 14kg
Mark N. - 163 65#
Jen D. - 180 53#
Lindsay Z. - 242 Rx
Nick Z. - 158 Rx
Vanessa - 197 53#
Tyler - 123 85#
Adam D. - 204 Rx
Eric D. - 146 65#
Austin - 185 Rx
Corretta - 194 Rx
Robert - 168 65#
Jordan - 219 12kg
Kenia - 171 53#
Keri - 154 Rx
Angela - 134 Rx
Fernando D. - 210 Rx
Miles - 179 14kg
Eric Sr. - 104 Mod
Stephanie - 150 53#
Mark B. - 142 95#
Joe - 230 Rx
Brenda - 182 53#
Tom D. - 222 Rx
Megan - 203 43#
David - 196 Rx
Marika - 184 38#
Angie - 96 43#
Patricia - 131 25#
Bernie - -- Rx
Nicole H. - 198 Rx
Drew - 110 85#
Elisa - 222 Rx
Danielle - 174 Rx
Adrienne - 216 33#
Rick - 211 65#
Tom S. - 214 Rx
Ada - 168 20#
Subhi - 127 75#
Yvonne - 216 53#
Joobin - 182 Rx
Jason T. - -- Mod
Ronak - 170 Rx
Nick Br. - 190 Rx
Monike - 195 53#
Taylor - 171 Rx
Cortney - 178 25#
Mike - 181 75#
Congrats to Abby, Lindsay Z., Austin, Tom D., Joe, Nicole H., Tom S., and Elisa for their PR's in the Clean & Jerk. Keep it up guys!
WOD: M.T.
Skill: Dead lifts
3 Rounds for time.
20 HSPU'S
20 Tire Flips
20 Toes to Rings
Drop the hips lower than your shoulders and as you flip the tire keep them there. If your butt raises in the air first you are doing it wrong!
Jenn M. - 22:55 Mod
Spice - 15:56
Kenia - 20:51
Ada - 13:40
Ben - 19:51
Oscar - 19:40 (195 5RM)
Vanessa - 15:45 (103 5RM)
Tara - 14:55 (143 5RM)
Martha - 18:35 (113 5RM)
Tom D. - 13:06 (345 1RM)
BC - 13:41 (355 1RM)
Subhi - 21:13
Jason G> - 22:26
Ronak - 19:48
Judith - 17:38
Cara - 24:39
Jason T. - -- Mod
Jordan - -- Mod
Jennifer P. - 13:14
Kendra - 10:48
Danny - -- Mod
Mike T. - 21:15
Manish - 9:06 115#
