4.22.18

8.15.15 Divide & Conquer

WOD: Divide & Conquer

Skill: GHD Sit Ups & Extensions


For time.
Run 1 mile
30 Wall Balls (20#/14#)
20 Box Jumps (24"/20")
30 Wall Balls
20 Box Jumps

Abby - 18:07 14#
Ronak - 20:35 Rx
Gaylene - Mob
Kristine - Mob
Nicole H. - Mob
Manish - 23:21 14#
Alex - 17:19 14#
Chase - AWL
Subhi - 18:29 Mod
Vanessa - 16:14 Rx
Delilah - 19:52 12#
Chris D. - 14:45 Rx
Vince - 18:28 16#
Danielle - Mod
Jason G. - 24:16 20#
Chris T. - 19:53 20#
Steve P. - Mod
Madison - Mod
Cindy - Mob
Ray - Mob
Jessica - Mob
Joel - 18:34 16#
Greyson - 16:43 20#
Cross - 17:00 12#
Sean L. - Mob
Jamie - 22:57 10#
Tyler M. - 23:11 20#

6.26.15 Tommy V

WOD: Tommy V

Skill: Rope Climbs x 10 (unless Rx'ing the WOD, then GHD Extensions)

For time.
21 Thrusters (115#/83#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Becca - 10:43 53#
Lisa - 10:42 53#
Alex - 12:29 53#
Carmen - 25:25 83#
Adrienne - 13:03 53#
Vince - 13:43 65#
Megan - 15:07 Rx
Eric G. - 9:46 95#
Lindsay - 9:48 43#
Stephanie V. - 9:47 53#
Brenda D. - 7:03 63#
Tim - Mod
Robert - 29:57 Rx
Lauren - Mod
Amarjit - 10:09 65#
Cindy - 14:21 83#
Roheet - Mod
Joe - Mod
Steve P. - Mod
Ryan - 13:14 95#
Mason - 11:55 95#
Kaela - 14:57 53#
Leslie - Mod
Andres - 11:59 35#
Karen - 15:13 53#
Jenifer - 10:15 53#
Ana - 8:14 63#
Jason G. - 28:43 Rx
Trinh - 8:09 25#
Heather - 9:54 53#
Larry - 13:17 45#
Beth - 9:00 35#
Jose - 13:19 65#
Vanessa - 23:12 63#
Noemi - 11:09 35#
Abraham - 12:21 75#

Orlando 
Regina
Joobin
Ryan S.

3.20.15 Outcast

WOD: Outcast

Skill: Reverse GHD 4x10

For time.
100 Sit Ups
Row 2000m

Focus: GHD work focusing on posterior chain.  Do not overextend too much at the top.  Cardio and core for the metcon.

Luis - 8:33 
Carmen - 14:17 
Danielle - 15:59
Jesse - 16:26
Yajaira - 17:32
Kaela - 16:12
Eric Sr. - 13:30 
Tom T. - 15:50
Melina - 17:53
Regina - 14:17
Ryan - 13:01
Sruthi - 19:57
Charlene - 18:49
Anthony - 45 15.4
Tom S. - 12:13
Angela - 16:26
Joe - 11:39
Mason - 12:48
Becca - 14:48
Claudia - 16:54
Leslie - 13:37
Brenda H. - 15:56
Jenifer - 15:25
Bob - Mod
Jennifer P. - Mod
Gaylene - 13:28
Kristine - 13:15
Cindy - 14:27
Delilah - 14:27
Andres - 14:04
Rick - 16:28
Prince - 22:30

Subhi
Tara
Nick B.
Ram
 

3.8.15 Alien

WOD: Alien

Skill:  GHD Sit Ups 10,10,10,10

Buy In: 30 Cal Row
21 - 15 - 9
Cleans (135#/95#)
Ring Dips
Buy Out: 30 Wall Balls (20#14#)

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Regina - 16:00 93#
Orlando - 16:53 115#
Joobin - 15:00 Rx
Danielle - 13:42 95#
Manish - 19:17 43#

2.14.15 Heart Fit

WOD: Heart Fit

Skill: GHD Extensions 4x10

3 Rounds.
40 Lunges
20 Push Ups
20 Pull UPs

Focus:  Posterior chain.  Make sure to use your legs in the GHD and not your low back!  Short and Sweet WOD for Valentines Day.  Enjoy the weekend!  Rest up.

Yajaira - 17:54
Jason P. - 11:02
Tasha - 14:08
Nicole C. - 14:09
Chris S. - 17:40 Rx
Miles - 14:09 Rx
Kristine - 13:52
Chris T. - 13:45
Nita - 11:13
Lauren - 11:30
Ana - 10:45
Jason G. - 12:20 Rx
Prince - 11:40
Delilah - 16:08
Vanessa - 16:00 Rx+
Nick B. - 12:57 Rx+
Tim - Mod
Joobin - 14:30 Rx+
Tom S. - 18:28 Rx+
Kaela - 14:40

1.9.15 Nance+

WOD: Nance+

Skill: Reverse GHD

4 Rounds
Run 800m
15 Overhead Squats (95#/63#)

Abby - 26:42 53#
Steve P. - 20:24 45#
Nita - 19:42 35#
Jesse - 20:57 (3) 
Taylor - 22:51 Rx
Eric Sr. - 16:50 Mod
Orlando - 23:31 65#
Regina - 23:21 65#
Tom T. - 23:53 65#
Melina - 14:25 (2) 15#
Shanon - 19:33 Rx 24:47 (5)
Ryan - 23:14 65#
Nicole H. - 21:19 Rx
Amarjit - 22:10 65#
Megan - 17:16 Rx
Allie - Mod
Fernando D. - 17:28 75#
Jordan - 21:12 Rx Row
Jeff - 19:39 (2) 45#
Cindy - 23:20 Rx
Cara - 26:49 43#
Bob - Mod
Joe - 20:48 Rx
Jaclyn - 21:42 Mod
Brenda D. - 21:56 Rx
Ana - 23:42 Rx
Leslie - 26:00 Rx
Dennis - 16:40 Pheezy
Bri - 18:10 53#
Susie - 14:03 Mod
Becca - 25:06 48#
Danielle - 24:01 Rx
Kristine - Mod
Chris T. - 27:25 75#
Travis - 28:08 75#
Tara - Mod
Claudia - 24:00 15#
Joobin - Mod

9.12.14 Chief

WOD: Chief

Skill: GHD Sit Ups & Extensions

5 Cycles of 3 Min AMRAP
3 Power Cleans (135#/95#)
6 X-Fit Push Ups
9 Air Squats
1 Min Rest between cycles

Any suggestions for a movie to watch for an upcoming Movie Night? Leave in comments.

Angelina - 230 53#
Nicole C. - 222 35#
Chris S. - 190 65#
Ana - 167 (4) Rx
Igdalia - 149 (4) 53#
Kody - 291 Rx
Vanessa - 282 83#
Jenifer - 297 53#
Gaylene - Run Mod
Regina - 278 63#
Orlando - 276 Rx
OJ - 250 95#
Eric Sr. - 259 95#
Tom S. - 377 Rx
Pat - 212 65#
Kristine - 286 73#
Mason - 284 115#
Irish - 251 73#
Teria - 285 63#
Jordan K. - 324 65#
Justin K. - 402 65#
Joey - 387 Rx
Amarjit - 273 115#
Brenda D. - 275 83#
Jennifer P. - 278 53#
Gerard - 287 Rx
Jim - PT
Steve V. - 306 95#
Megan - 453 Rx
Cindy - 275 78#
Bob - Mod
Jason P. - 378 95#
Dennis - Mod
Joe - 279 Rx
Lindsay Z. - 273 53#
Cara - 234 43#
Anthony - Mod
Nicole H. - 320 Rx
Leslie - 273 Rx
Ram - 207 Rx
Cross - SPT
Nick B. - 438 Rx
Crystal - 297 53#
Jason Re. - Mod
Joobin - 411 Rx
Jovany - 270 95#
Gaylene - 354 Mod

7.15.14 Helen

WOD: Helen (Mod)

Skill: GHD Sit Ups & Extensions

3 Rounds.
Run 400m
21 Russian KB Swings (24kg/16kg)
12 Pull Ups

Break up sets as needed, but WOD should be quick!  Take short breaks and hit it hard.  Prepare for Push Jerks tomorrow!

Abby - 14:03 16kg
Leslie - 13:14 14kg
Carmen - 12:20 Mod
Joobin - 7:24 Rx
Rich V. - 11:35 Rx
Vanessa - 11:08 Rx
Teria - 11:14 10kg
Taylor - 10:15 Rx
Joey - 10:07 Rx
Jen D. - 13:42 16kg
Tammy - 12:15 12kg
Cole - 11:30 Mod
Megan - 8:41 Mod
Irish - 13:16 12kg
Adam - 11:07 Rx+
Ryan - 12:15 Rx
Adrienne - 13:13 8kg
Emily - 15:05 10kg
Kody - 8:32 Rx+
Mason - 11:18 Rx
Becca - 14:16 14kg
Dennis - Mod
Tom S. - 8:54 Rx
Steve V. - 8:52 Rx+
Jordan - Mod
Anthony - 7:46 Rx
Joe - 8:33 Rx
Bob - 1:56 16kg
Bryce - 13:11 20kg
Greyson - SPT
Cross - SPT
Jaclyn - 11:20 12kg
Jen P. - 10:00 Mod
Marika - 13:44 14kg
Nick Bre. - 7:39 Rx
Chase - Mod
Alex - Mod
Stephanie - 9:51 12kg
Gaylene - 10:38 16kg
Sean L. - 14:43 16kg
Kristine - 9:50 16kg
Gina - 10:10 10kg
Kyle - 10:33 Rx
Sara - 9:52 14kg
Maira - 10:20 12kg
Delilah - 12:48 12kg
Steve P. - 10:22 18kg
Joobin - Mob
Nicole - 15:41 Rx
Cindy - 11:05 10kg
Chris - 10:17 24kg
Tim - 10:37 20kg
Jason G. - 9:31 Rx+
Jason T. - Mod
Charise - 10:31 16kg
Rich E. - 10:23 24kg
Nicole - 8:53 Mod
Ronak - 10:47 16kg
Danielle - 16:03 16kg
Jenna - 11:35 Rx
Jenifer - 11:44 10kg
Ram - 10:20 20kg
Brenda D. - 11:39 16kg
Karen - 13:53 12kg
Ana - 11:24 18kg
Igdalia - 15:28 10kg
Maria V. - 12:56 18kg
Subhi - 11:44 24kg
 

6.15.14 F4 Phantom

WOD: F4 Phantom 

Skill: GHD work

3 Rounds
8 Tire Flips
40 Double Unders
20 X-Fit Push Ups
20 Wall Balls (20#/14#)

Happy Father's Day to all of our Myo dads out there!  Enjoy the rest of the weekend!

Kyle - 17:05 Rx
Orlando - 15:42 20#
Regina - 11:01 Mod
Jeron - 17:57 16#
OJ - 12:45 16#
Bernie - 14:10 Mod
Ernie - 14:27 Rx

5.3.14 Splash City

WOD: Splash City

Skill: GHD Sit Ups

1 Round.
1000m Row
10 Thrusters (95#/63#)
500m Row
15 Thrusters (95#/63#)
250m Row 
20 Thrusters (95#/63#)

Focus on posture and power for both movements!

Abby - 19:05 63#
Eddie - 17:04 95#
Jessica He. - 14:46 53#
Subhi - 19:39 Rx
Nick Z. - 15:17 Rx
Lindsay Z. - 16:07 63#
Spice - 10:59 115#BS
Ethan - 13:27 73#
Irish - 16:17 25#
Ricky - 16:56 45#
Kaela - 17:16 93#FS
Jen D. - 19:12 Rx
Tom S. - 14:17 Rx
Jason G. - 13:25 Rx
Amir - 13:37 95#
Adrienne - 14:37 35#
Vanessa Ch. - 18:38 Rx
Delilah - 18:52 43#
Mike R. - 13:54 75#
Jessica Hg. - 16:04 33#
Danielle - -- Mod
Jenna - -- Mod
Megan - 9:56 Rx
Jaclyn - -- Mod
Anthony - -- Mod
Angie - -- Mod
Gina - -- Mod
Chris T. - 245#BP
Jordan - -- Mod
Ana - 15:21 53#
Rich E. - -- Mod
Jennifer P. - -- Mod
Dennis - 20:21 Mod

3.16.14 Sunday Funday

WOD: Sunday Funday

Skill: GHD

30 - 20 - 10
Bar Rows
Wall Balls (20#/14#)
RKBS (20kg/12kg)

Be safe on St. Patty's Day!!

Leslie - 11:51 Rx
Maira - 16:52 Mod
Brenda H. - 14:05 10#
Jessica Hg. - 9:56 Rx Mod
Greyson - SPT
Guillaume - SPT
Vanessa - 9:52 Rx
Delilah - 11:01 10#
Adam D. -  102 14.3
Yvonne - 38:17 F50 Rx
Chris - 13:54 14#

2.16.14 Max Effort

WOD: 2' Max Effort

Skill: 3 Rounds for time - 5 Chest to Rings, 15m Handstand Walk or Hold, 5 GHD Extensions

2 Minutes of Hang Cleans (115#/80#)
Rest 1 Minute
2 Minutes of Clean & Jerks (115#/80#)
Rest 4 Minutes
4 Rounds: 8 Pull Ups, 10 AKBS (24p/16p), 12 Box Jumps (24"/20")

Jason T. - 17/8/8:54 Rx
Abby - 10/6/6:21 Rx+
Ana - 23/16/7:15 53#
Jaclyn - 21/12/5:12 63#
Mike R. - 27/24/8:22 65#
Yajaira - 18/10/7:45 43#
Leslie - 26/22/7:23 43#

11.29.13 Tryptophan

WOD: Tryptophan

Skill: GHD / Max Push Ups

4RFT.
3 Rope Climbs
10 Long Jumps
5 Snatches (95#/55#)
20 Double Unders

Focus on the feet with the rope climbs!  Keep the bar close in the snatch and really accelerate pulling yourself under the bar. Jump the bar to it's end position.

Mark N. - 15:13 75#
Tyler - 13:58 65#
Ben - 12"48 Rx
Robert - 9:22 55#
Oscar - 10:30 55#
Subhi - --
Danny - 13:47 Rx
Fernando D. - 15:30 Rx
Osh - 9:18 (3Rds) 
Angie - 8:56 Mod
Patricia - 9:15 25#
Kaela - 16:40 43#
Tim - 17:10 75#
Eric Sr. - 201 Reps Mod
Anthony - 9:25 (2Rds)

11.8.13 Sophomore

WOD: Sophomore

Skill: Sledgehammer / GHD Sit Ups & Extensions

3 Rounds for time.
25 American KB Swings (1.5p/12kg)
30 Renegade Rows (35+#/20+#)
30 Plyo Lunges
25 Hollow Rocks

Stay real rigid with your hollow rocks!  Do not let the feet or hands touch the ground. Keep your abs engaged and the small of your back nice and flat on the ground.  Pick something to get better at each day!

Abby - 11:23 Rx
Mark N. - 18:17 20kg
Tyler - 20:20 18kg
Nicole H. - 9:46 Rx
Stephanie - 10:18 10kg
Taylor - 18:00 Rx
Shayla - 15:33 8kg
Jose - 18:27 12kg
Orlando - 15:04 14kg
Regina - 18:51 10kg
Tom D. - 10:17 Rx
OJ - 12:45 14kg
Corretta - 11:34 Rx
Tim - 14:51 Rx
Tom S. - 14:09 Rx
Jennifer P. - 15:05 8kg
Eric Sr. - 21:09 20kg
Danny - Mod
Jordan - Mod
Charla - 15:05 
Cortney - 14:54


Thank you to all those that came out last night and joined us bowling!  We had a great turnout of more than 30 people!  Hope everyone had fun and we look forward to having another outing soon!