CROSSFIT MYO: Grace

Showing posts with label Grace. Show all posts

Friday, December 10, 2021

Monday, November 19, 2018

Thursday, May 4, 2017

Skill: Deadlifts - 10-8-6-4-2 Ascending Weight each set

For time.
30 Clean & Jerks (135#/95#)
*4 Burpees over the Bar EMOM (including start of workout)

Russel - 7:00 55#
Yesh - 11:53 Rx
Analilia - 7:58 55#
Carmen C. - 7:55 Rx
Katie - 7:34 55#
Orlando - 7:59 Rx
Bryan - 8:55 95#
Chi - 9:54 55#
Jacque - 4:19 Rx
Sara - 4:55 Rx

Regina - 6:48 Rx
Robert Mc. - 5:45 Rx
Christian - 7:57 95#
Robert Mu. - 7:49 Rx
Karen W. - 4:55 35#
Nita - 5:38 55#
Tom T. - 4:37 Rx
Tom S. - 4:53 Rx
Sean K. - 5:19 95#
Eric Sr. - Mod
Brenda D. - Mod
Amarjit - 5:51 95#
Subhi - 5:59 115#
Jason G. - 4:47 Rx
Jenifer - 6:10 65#
Madison - 4:52 35#

Joe - 4:42 Rx
Dennis - Mod
Danny - 5:55 95#
Blair - Mod
Vanessa C. - 8:52 85#
Ariel - 6:55 Rx
Mike S. - 7:00 95#
Jewell - 7:37 85#
Angelo - 8:49 Rx
Gaylene - 6:44 85#
Chris T. - 10:58 115#
Jake - 8:55 Rx
Shruti - 14:05 75#
Kim - 4:36 85#
Jessica T. - 4:61 65#
Gabrielle - 8:25 45#

Adrienne - 7:10 55#
Celena - 5:48 55#
Trinh - 8:56 65#
Simon - 8:45 75#
Yen - 8:56 55#
Marvin - 5:59 75#
Nick Z. - 5:52 95#
Lindsay Z. - 6:41 75#
Amber - 8:58 85#
Noemi - 7:59 55#
Chris S. - 11:45 95#
Nicole C. - 10:43 75#
Odeh - 8:51 95#
Kristine - 9:48 75#

Endurance
24 Min AMRAP
50/30 Cals Assault Bike
1 Min Plank

Steve V.
Brenda H.
Karen V.
Anthony A.

Monday, December 12, 2016

12.12.16 Grace

Skill: Front Squat - 5x10 (weight by Feel)

For time (6 Min CAP)

30 Clean & Jerks (135#/95#)

Compare to: 9.15.16 , 2.12.16 , 3.6.14 , 12.26.13

Adam - 5:42 Rx
Orlando - 4:16 Rx
Analilia - 4:30 55#
AJ - 2:41 Rx
Regina - 4:19 Rx
Sean K. - 5:07 95#
Bernie - 4:58 Rx
Tom T. - 3:!5 Rx
Nino - 4:56 45#
Eric Sr. - Mod
Claudette - 4:32 55#
Grant - 2:14 Rx
Bianca - 4:15 55#
Robert Mc. - 5:54 95#
Tara - 2:10 Rx
Karen W. - 14:53 Mod
Gaylene - 5:39 105#*

Penelope - 3:53 55#
Chris D. - 4:21 Rx
Simon - 4:15 65#
Joe - Mod
Quang - 5:41 Rx
Joobin - 10:09 185#
Dakota - 2:57 25#
Jacque - 3:11 Rx
Matt - 3:37 115#
Andres - 3:58 Rx
CC - 5:47 45#
Gladys - 2:05 25#
Melina - 3:45 85#
Suma - 2:35 25#
Ana - 3:23 65#
Sara - 2:37 Rx
Leslie - 3:19 75#

Curtis - 3:14 Rx
Subhi - 10:34 Mod
Rhyna - 3:35 65#
Alvin - 5:09 135#*
Cindy - 5:34 Rx
Sandy - 5:10 45#
Ryan L. - 4:53 115#*
Kim - 4:01 75#
Yen - 4:00 35#
Nick B. - 3:35 Rx
Bryan - 5:34 95#
Evelyn - 4:56 45#
Brenda H. - 4:31 65#
Tony - 27 95#

Yajaira - 4:22 65#
Trinh - 4:51 65#
Ivo - 2:43 85#
Shruti - 5:45 60#
Sanjay - 4:07 65#
Jessica H. - Mod
Odeh - 4:09 85#
Kyle S. - 5:55 95#
Dylan - 5:07 Mod
Carlos - 3:10 75#
Kristine - Mod

Thursday, September 15, 2016

9.15.16 Grace

Skill: Overhead Squat - 5x6 @ 70-80%

For time.
30 Clean & Jerks (135#/95#)

Compare to: 2.12.16 , 3.6.14 , 12.26.13 , 3.21.16

Marvin - 4:51 15#
Carmen D. - 5:42 25#
Dom - 3:42 75#
Adam - 4:49 Rx
Sean K. - 6:48 95#
Regina - 4:32 Rx
Orlando - 4:17 Rx

Rose - 6:05 75#
Abby - 5:43 Rx
Jenna - 2:23 Rx
AJ - 2:30 Rx
Carmen C. - 6:21 Rx
Karthik - 4:06 95#
Sara - 2:54 Rx
Grant - 2:22 Rx
Jake - 4:27 105#
Maira - 4:30 65#
Francisco - 4:42 75#
Rod - 4:45 Rx
Tom T. - 3:23 115#
Kyle B. - 8:59 95#
Mason - 4:42 Rx
Amarjit - 6:14 95#
Sean L. - 5:36 Rx
Russyl - 6:15 105#
Bernie - Mod
Megan - 2:01 Rx
Jeron - Mod
Brenda D. - Mod
Alvin - 6:07 Rx
Chris D. - 3:43 Rx
Anthony A. - 6:23 Rx
Quang - 5:40 Rx
Rohan - Mod
Tom T. - 3:29 Rx
Simon - 10:09 95#
Stephanie V. - 3:41 55#
Jose - 4:36 Rx
Jewell - 5:08 75#
Melina - 4:21 75#
Jacque - 3:29 Rx
Matt - 4:36 115#
Leslie - 4:36 85#
Trinh - 5:35 65#

Chris T. - 4:42 Rx
Subhi - 6:29 Mod
Tom S. - 2:28 Rx
Suma - 4:37 25#
Rhyna - 5:23 75#
Evelyn - 6:03 40#
Ariel - 3:35 Rx
Cindy - 7:00 Rx
Robert Mc. - 5:51 Rx
Vanessa - 5:02 85#
Kim - 3:27 75#
Steve P. - 5:06 40#
Jenifer - 5:57 85#
Odeh - 6:44 55#
Jennifer Mc. - 8:13 55#
Kristine - Mod
Robert Mu. - 6:55 115#

Endurance
- 15 Min AMRAP
Bike/Row for Cals

then immediately into a 15 min window to complete

5 Laps (300m)

then AMRAP for Cals on
Row/Bike

Irish
Gaylene
AJ
Karen V.
Karen W.
Adrienne
Steve V.
Brandi
Carmen
Yajaira
Jake

Monday, March 21, 2016

3.21.16 Heavy Grace

Skill: Rope Climbs x 10

For time.
30 Clean & Jerks (185#/135#)

Compare to: 2.12.16 , 6.12.14 , 3.6.14 , 12.26.13

Joobin - 11:52 Rx
Orlando - 12:16 155#
Regina - 7:48 95#
Adam - 110 16.4
Kyle - 10:55 115#
Abby - 4:50 95# Mod
Maira - 7:51 65#
Himani - 7:45 45#
Eric Sr. - Mod
Helen - 8:10 35#

Wury - 6:27 55#
Jaclyn - 8:01 75#
Tom T. - 145 16.4 Rx
Tom S. - 167 16.4 Rx

Bernie - 12:23 Rx
Roheet - 155 16.4 Sc
Courtney - 10:13 65#
Cody - 193 16.4 Sc
Tara - 188 16.4 Rx
Jenifer - 7:00 90#
Lauren - Mod
Freddy - 4:59 115#
Jenna - 5:29 Rx
Joe - 5:04 Rx
Carmen - 6:01 95#
Adrienne - 5:25 65#
Mason - 6:12 155# Mod
Brenda D. - 9:52 105#
Jason G. - 7:15 Rx
Luis - 8:25 Mod
Rohan - Mod
Andres - 11:12 Rx
Becca - 7:14 85#
Martin - 6:15 95#
Vince - 6:38 95#
Jacque - 8:42 105#
Matt - 15:08 135#
Brenda H. - 7:40 75#
CJ - 8:09 Rx
Chris T. - 6:59 145#
Trinh - 6:24 60#
Vana - 10:31 80#
Jason T. - 12:46 (15) 135#

Melina - 8:09 75#
Simon - 7:13 95#
Ryan C. - 9:12 115#
Gaylene - 6:25 95#
Dennis - 14:16 Rx
Cindy - 5:25 75#
Shanon - 9:51 105#
Robert - 156 16.4 Rx
Vanessa - 5:36 75#
Jamie - 9:03 65#
Rhyna - 5:20 65#
Tim - Mod
Daniel - 6:20 115#
Joleen - 8:39 35#
Ryan L. - 140 16.4 Mod
Josh - 7:04 115#
Delilah - 6:00 65#

Charles - 7:24 95#
Tony - 13:41 155#
Justin - 5:47 135#
Nicole C. - 6:35 65#
Chris S. - 9:07 125#
Tyler - 8:34 95#
Hoangdan - 6:35 65#
Subhi - 9:03 135#
Mike - 9:25 95#

Friday, February 12, 2016

2.12.16 Grace

Skill: Snatch Balance - 6x3 @ 75-85% of 1RM Snatch

For time.
30 Clean & Jerks (135#/95#)

Compare to: 3.6.14 , 12.26.13

Winston - 5:33 115#
Justin - 4:27 95#
Jesse - 5:24 Mod
Joobin - 4:03 Rx
Ray - 4:20 95#
Abby - 2:51 75#
Subhi - 6:24 105#
Daniel - 5:03 75#
Lauren - 7:17 Rx
Regina - 6:17 Rx
Orlando - 5:51 Rx
Roheet - 7:40 95#
Courtney - 5:40 55#
Tom T. - 5:48 115#
Ana - 6:37 85#
Carmen - 8:20 Rx
CJ - 2:51 Rx
Tom S. - 3:00 Rx
Eric Sr. - Mod
Charles - 3:44 65#
Nicole C. - 3:33 45#
Chris S. - 6:08 115#
Alex - 4:52 75#
Brenda D. - 6:54 Rx
Mason - 4:59 Rx
Ryan L. - 6:37 135#
Kristine - 6:48 85#
Joe - 2:28 Rx
Gaylene - 5:16 75#
Jenifer - 5:38 75#
Freddy - 6:01 95#
Jenna - 4:54 Randy
Lori - 5:49 55#
Chris T. - 4:30 Rx
Luis - 5:53 65#
Steven V. - 15:20 Rx
Karen - Mod
AWL
Full Snatch - 10x60%
Push Press - 5x5 with hold at top each rep
1.25 Front Squats - 4x4 @ 90-100% 1RM Clean
Back Squats - 20 @ 55%

Nick B.
Vana
Ram
Ernie
Billiam
Tim

Thursday, March 6, 2014

3.6.14 Grace

WOD: Grace

Skill: Muscle Ups & Progressions 3,3,3,3,3

30 Clean & Jerks for time. (135#/95#)

Two big jumps! Use those legs and be sure to lock it out overhead!

Joobin - 8:42 Rx
Brandon - 6:15 75#
Rich V. - 2:52 Rx
Vanessa - 7:32 68#
Kody - 6:54 Rx
Taylor - 6:49 Mod
Oscar - 4:33 65#
Courtney - 9:21 45#
Roheet - 10:44 85#
Adam D. - 5:17 115#
Jessica He. - 5:31 65#
Maira - 3:36 43#
Angela - 8:51 73#
Lark - 7:21 53#
Fernando - 3:33 Rx
Jon C. - 60:00 Mod
Joe - 3:23 Rx
Angie - 5:57 43#
Patricia - 5:55 38#
Guillaume - -- SPT
Greyson - -- SPT
Anthony - -- Mod
Tyler R. - 4:49 Rx
Tom D. - 4:03 Rx
Jason G. - 3:31 Rx
Ruben - 3:54 115#
Tyler M. - 6:42 115#
Tom S. - 5:57 Rx
David B. - 4:27 Rx
Bobs - -- Mod
Eric D. - 3:44 65#
Robert - 4:35 115#
Natalie - 3:20 35#
Delilah - 6:05 53#
Jacqueline - 3:40 35#
Jen D. - 4:49 73#
Tara - 6:51 83#
Anna - 5:36 53#
Chase - 5:15 95#
Steven V. - 5:05 Rx
Jenifer - 5:16 35#
Steve P. - 4:40 65#
Merlina - 4:40 35#
Lindsay Z. - 3:43 73#
Subhi - 6:07 115#
Sean O. - 8:11 Rx
Leslie - 4:43 73#
Nick Bre. - 2:20 Rx
Jason T. - -- Mod
Cara - 27:28 Mod
Rich E. - 3:34 85#
Charise - 6:57 73#
Yvonne - 6:43 73#
Mark B. - 4:46 Rx
Ram - 6:56 95#
Arun - 7:00 65#
Marika - 7:31 53#
Jessica Hg. - 3:06 33#
Nick Bur. - 7:23 95#

Thursday, December 26, 2013

12.26.13 Grace

WOD: Grace

Skill: Power Cleans / Push or Split Jerks

30 Clean & Jerks (135#/75#)

Two big jumps! Quality "cookie cutter" reps; every rep should look the same! If you are moving too fast or not setting yourself before the jerk you need to slow down and think about the quality of your movement!

Ben - 5:27 Rx
Regina - 6:00 35#
Orlando - 4:46 85#
Adrienne - 5:38 (60) 35#
Rick - 5:08 85#
Taylor - 6:45 95#
Tyler M. - 5:59 95#
Jenna - 4:59 Rx
Vanessa - 6:46 63#
Andrew - 4:18 25#
Allison - 3:37 25#
Marika - 3:44 33#
Fernando D. - 5:26 Rx
Roheet - 5:46 75#
Victoria - 4:55 33#
Joobin - 8:47 Rx
Danny - 4:47 Rx
'Los - 3:42 135#
Jordan - 25:11 Mod
Tim - 6:06 Rx
Kaela - 5:58 Rx
Dennis - 5:54 Rx
Anthony - 5:00 Rx
Joe - 5:58 Rx
Brenda - 5:07 48#
Jason G. - 9:04 Rx
Lindsay Z. - 3:04 63#
Bentli - 3:29 95#
Delilah - 4:51 35#
Jovany - 4:01 55#
Sean O. - 7:25 115#
Tom S. - 6:37 115#
Bryce - 8:23 85#
Subhi - 5:24 85#
Jessica - 7:40 Mod
Mike T. - 5:05 85#
Maria - 3:35 85#
Amarjit - 5:02 65#