WOD: Dexter
Skill: Snatch Balance x 10, 8, 6, 4 gradually increasing weight
18 - 14 - 10
KB Front Squats (L)
KB Slashers (L)
KB Windmills (L)
7 Pull Ups
18 - 14 - 10
KB Front Squats (R)
KB Slashers (R)
KB Windmills (R)
7 Pull Ups
Work the left side of the body first, after each set of windmills throw in a set of 7 pull ups. The right side comes next. Keep the mid-line tight and braced throughout. Do not rush the windmills!
Eric D. - 13:36 8kg
Mark N. - 16:52 14kg
Abby - 18:46 10kg
Orlando - 18:50 10kg
OJ - 17:57 10kg
Connor - 17:07 12kg
Kat - -- Mod
Kyle M. - 17:18 14kg
Chase - 16:26 10kg
Roheet - 23:48 10kg
Taylor - 33:37 18kg
Rich V. - 24:35 10kg
Ronak - 17:59 10kg
Tom S. - 20:45 16kg
Corretta - 20:15 12kg
Eric Sr. - 21:55 10kg
Jennifer P. - 13:34 Mod
Tim - 16:40 12kg
Tyler R. - -- Mod
Robert - -- Mob
Tom D. - 15:44 16kg
Joe - 13:06 18kg
Jen D. - 12:55 10kg
Jaclyn - 16:26 8kg
Brenda - 16:12 10kg
Greyson - 12:59 10kg
Cross - 14:36 8kg
Angie - 12:09 8kg
Patricia - 13:27 8kg
Rich E. - 15:35 8kg
David B. - 13:44 16kg
Rebecca - 22:21 8kg
Joobin - 13:12 18kg
Adrienne - 20:13 8kg
Vanessa - 15:25 8kg
Delilah - 24:04 8kg
VMN - -- Mob
Leslie - 19:07 8kg
Ana - 19:05 8kg
Spice - 14:15 14kg
Yajaira - 16:20 8kg
Yvonne - 18:37 10kg
Jason T. - -- Mod
Steven V. - 20:24 10kg
Marika - 19:29 8kg
Sharon - -- Mob
Kaela - 24:14 10kg
Jessica - 22:28 8kg
Subhi - 20:43 14kg
Maria - 19:34 8kg
Amarjit - 18:30 10kg
WOD: Susie
Skill: Double Unders / Kipping Pull Ups / 1 Arm Push Press
4 Rounds for time.
10 Pull Ups
20 Lunges w/KB (1.5 pood/1 pood)
50 Double Unders
20 1 Arm Push Press (40#/25#)
20 KB Swings (1.5 pood/1 pood)
Tip of the Day: Never relax your shoulder joints while supporting a heavy weight during presses, pull ups, or shrugs. Hold the weight with your large muscles, not your smaller rotator cuff muscles.
Abby - 24:29 25#/16kg
Rich - 17:04 Rx
Jeff - 24:47 35/18
Ben - 15:30 Rx
Corretta - 25:34 20/14
Vanessa Ch. - 21:05 15/14
Fernando - 20:39 Rx
Adam H. - 27:33 15/12
Adam D. - 33:34 30/16
Tom S. - 35:58 30/20
Keri - 27:25 15/10
Chris B. - 28:36 25/12
Roheet - 22:18,20:16 20/16
Austin - 22:37 Rx
Monike - 20:07 15/10
Heather - 19:18 10/10
Jenn - 20:10 Mod
Tyler - 24:59 20/18
Connor - 22:22 20/14
OJ - 23:08 15/10
Orlando - 20:41 (3) 15/10
Chase - 23:40 20/12
Mark - 30:10 Rx
Stephanie - 24:55 15/12
Cara - 21:28 15/10
Tom D. - 27:50 Rx
Jenna - 19:03 Rx
Elisa - 21:51 Rx
Brandon - 24:47 40/18
Marika - 22:49 15/8
Brenda - 21:56 15/12
Nicole H. - 23:25 25/16
Sean L. - 24:25 35/16
Nick Z. - 26:45 30/Mod
Lindsay Z. - 15:22 20/16
Jake - 28:36 20/18
Angie - 19:39 Mod 10/12
Mike T. - 28:17 15/12
Kaela - 29:24 15/14
Tim - 29:29 Rx
Ronak - 18:34 20/16
Emily - 21:26 Mod 10/8
Cindy - 18:07 15/16
Vanessa Ce. - 21:08 15/16
Yvonne - 23:04 15/16
Miles - 21:20 25/18
Justen - 10:10 30/20
Nicole De. - 15:46 10/8
Nick B. - 23:18 30/18
Bernie - 25:07 40/18
Happy Birthday Susie!
WOD: Outpost
Skill: Kettle bell swings 3x8
2 Rounds for time.
40 Walking Lunges
40 Push Ups (X-Fit)
40 Kettle bell swings (1.5 pood/1pood)
10 Strict Pull Ups
Tip of the Day: Train using primarily free weights. Free weights not only improve strength but also provide muscle balance and increase range of motion simply by their unstable nature.
Bryce - 13:27 12kg
Rich - 8:47 Rx
Lindsay Z. - 7:52 16kg
Vanessa Ch. - 13:26 14kg
Kenia - 13:17 10kg
Tyler - 16:31 18kg
Corretta - 13:17 12kg
Victoria - 14:12 10kg
Drew - 14:59 18kg
Miles - 14:14 20kg
Susie - 22:10 8kg
Monike - 11:03 12kg
Alex - 14:46 20kg
Jenn - 9:15 16kg (Mod)
Nicole H. - 9:09 16kg
Tom S. - 13:17 24kg
Cara - 10:52 12kg
Eric Sr. - 16:51 16kg
Roheet - 13:43 16kg
Sean O. - 10:42 Rx
Enjoy the weekend!
WOD: Shoj
Skill: Kettle Bell Swings 4x8 Full Crescent
3 Rounds for time.
25 Push Ups (X-Fit)
25 Kettle Bell Swings (FC, 2pood/1pood)
25 Sit Ups
2 Laps
Tip of the Day: If you are training for big gains in performance or physical appearance then you need to consider that while it will not kill you, alcohol can halt fat oxidation and protein synthesis, depress growth hormone levels, and promote the conversion of testosterone to estrogen when consumed in significant amounts.
Bryce - 15:14 12kg
Casey - 12:38 24kg
Rich - 10:37 Rx
Fernando - 10:30 Rx
Tyler - 18:23 14kg
Lupe - 12:37 8kg (Mod)
Vanessa Ch. - 13:05 12kg
Sergio - 12:18 18kg
Kenia - 16:39 10kg
Pauline - 13:52 10kg
Austin - 13:40 24kg
Tara - 13:12 14kg
Susie - 22:44 8kg
Chris - 15:35 12kg
Jacquelene - 23:47 8kg
Victoria - 18:34 8kg
Jenna - 11:46 Rx
Jenn - 10:38 14kg
Brandon - 15:37 16kg
Elisa - 14:56 Rx
Monike - 14:48 8kg
Heather - 15:13 8kg
Roheet - 17:42 16kg
Mark - 20:03 Rx
Brian N. - 29:10 (Roy@185)
Brock - 14:51 14kg
Lindsay D. - 17:51 10kg
Brenda - 18:15 10kg
Mitch - 16:18 24kg
Angie - 16:21 12kg
Jake - 19:15 24kg
Jeff - 15:17 14kg
Stephanie - 14:57 12kg
Greg - 17:54 Rx
Vanessa Ce. - 16:42 12kg
Yvonne - 18:20 Rx
Tim - 15:47 24kg
Kaela - 17:10 12kg
Eddie - 18:05 14kg
Nicole D. - 13:54 12kg
Justen - 11:49 16kg
Jason G. - 13:42 10kg
Nick B. - 12:27 12kg
Rick - 17:50 14kg
Tom S. - 12:59 16kg
Emily - 20:33 8kg
Marika - 15:50 8kg
Sharon - 18:20 10kg
Nicole H. - 13:38 Rx
Excellent job today!
WOD: The MJ
Every minute on the minute for 23 Mins.
4 KB Squats (2-12 Kg)
6 Push Ups (X-Fit)
10 Oblique Knee Raises
Tip of the Day: "Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." - Sun Tzu
Keep it positive! Have a plan and stick to it. If you get knocked down, get up and keep going!
Jeff - 14 Rounds
Kenia - 20 Rounds
Lindsay Z. - 21 Rounds
Nick - 14 Rounds
Tom S. - 16 Rounds
Tom'D. - 23 Rounds Rx
Jenna - 23 Rounds Rx
Luc - 23 Rounds Rx
Jenn - 23 Rounds Rx
Eric Sr. - 15 Rounds Rx
Have a great weekend!
WOD: The Time Runner
18 Minute AMRAP
15 Kettlebell Swings (American/Full Crescent) - 2 Pood for Men, 1 Pood for Women
15 Pull Ups w/ Band
50 1 Leg Jump Ropes (25/25)
20 Side Crunches
2 Laps (Jog)
Tip of the Day: The body does what you tell it. Force your body to burn calories, not store them! Drive metabolic activity with frequent small portion meals throughout the day.
Lindsay - 4 Rounds
Tom S. - 3 Rounds
Richard - 4 Rounds
Abby - 3 Rounds
Sean O. - 4+ Rounds
Tom D. - 4 Rounds
Mark - 4 Rounds
Nick - 3 Rounds
Gina T. - 3+ Rounds
Gina F. - 4+ Rounds
Danielle - 4 Rounds
Francis - 4 Rounds
David - 3 Rounds
Luc - 2+ Rounds
Jenna - 4+ Rounds
Al - 4+ Rounds
Brian - 4 Rounds
The Pull Ups were tough but everyone fought through them! Nice job today!
If you are interested in learning more about our programs, please feel free to stop in for two complementary workouts! Our class schedule is as follows...
M-Th - 6:30, 7:30, 8:30, & 9:30am // 5:30, 6:30, 7:30pm
F - 6:30, 7:30, 8:30, & 9:30am
Sat - 7, 8, 9, & 10am (Every other Saturday we will offer complementary skills seminars to practice technical movements)
We offer Open Gym time for our members from 3:00 - 5:00pm Monday through Friday.
Come by and check out what Myo is all about!
