6.17.19

10.28.15 Rocket

Skill: Split Jerks 5,5,5,3,3,3,1,1,1

4 Rounds
15 Box Jumps (24"/20")
15 American KB Swings (24kg/16kg)
12 Ring Dips
12 Push Press (115#/83#)

Myo Mayhem - Sat. Nov 7th - Food, Fun, & Competition!

Kellie - 17:37 53#
Michele - 14:44 43#
Chris S. - 21:51 95#
Nicole C. - 20:58 43#
Eric Sr. - 22:30 95#
CJ - 20:01 Rx
Luis - 19:55 25#
Caitlynn - 19:25 43#
Angela - 22:03 53#
Tom S. - 22:14 Rx
Tara - Mod
Gerard - 10:32 (2) Rx
Mason - 22:32 Rx
Joe G. - 13:37 Rx
Megan - 12:44 83#
Karen - 20:17 53#
Jenna - 16:34 83#
Chase - Mod
Cody - Mod
Jaclyn - Mod
Becca - 18:40 73#
Brenda D. - Mod
Brenda H. - 17:18 53#
Trinh - 18:00 45#
Nick B. - 13:50 Rx
Yajaira - 18:34 63#
Martin - 17:19 95#
Jacque - 18:55 83#
Leslie - 21:11 73#
Ravi - 19:34 75#
Matt - 22:10 95#
Tom T. - 17:50 95#
Sean O. - 21:20 115#
Daniel - 15:12 (3) 55#
Ryan C. - 19:33 95#
Stephanie V. - 17:52 63#
Hoangdan - 16:28 43#
Bryan - 21:10 95#
Abraham - 15:28 65#

AWL
3 Position Snatch - 5 Reps @65%
2 Position Snatch - 5 Reps @75%
Full Snatch - 5 Reps @ 85%
15 Minutes of Mobility

Joobin
Cristina R.
Irish
Ana
Ram
Tony
Lauren
Nick B.

6.13.15 9'er

WOD: 9'er

Skill: Split Jerks 4,4,4,4,4,4

15 Min AMRAP
9 Cleans (115#/83#)
9 Front Squats
9 Push Press
20 Double Unders

Ana - 215 73#
Lisa - 215 53#
Alex - 150 Rx
Dennis - 188 95#
Manish - 161 65#
Osh - 244 35#
Orlando - 151 115#
Paige - 244 53#
Nita - 239 45#
Megan - 290 Rx
Marika - 282 53#
Chris D. - 238 Rx
Vanessa - 206 73#
Emily - 162 25#
Chris A. - 150 55#
Delilah - 159 58#
Mason - 157 115#
Ryan - 164 95#
Tom S. - 159 Rx
Stephanie V. - 123

5.15.15 Chief

WOD: Chief (Mod)

Skill: Split Jerks 6,6,4,4,4,2,2,2,2

5 Rounds - 1 Minute Rest between rounds. 
3 Min AMRAP
3 Power Cleans (135#/93#)
6 Hollow Rocks
9 Air Squats

Focus:

Coach Burgener breaking down the jerk... 


Lisa - 15 53#
Kristy - 16 53#
Jesse - 12 85#
Tom S. - 17 Rx
Jen D. - 18 Rx
Carmen - 14 Rx
Nicole H. - 18 Rx
Subhi - 14 Mod
Eric Sr. - 15 Mod
Melina - 15 45#
Tom T. - 20 115#
Sruthi - 15 53#
Regina - 11 Rx
Orlando - 16 Rx
Jason G. - 17 Rx
Angela - 15 83#
Jenifer - 15 73#
Mason - 17 Rx
Robert - 21 Rx
Fernando - 22 Rx
Simon - 8 73#
Amarjit - 11 75#
Leslie - 14 Rx
Becca - 17 73#
Brenda H. - 15 73#
Chase - 16 115#
Stephanie B. - 16 73#
Ray - 18 105#
Jewi - 16 35#
Tara - 18 Rx
Ana - 15 Rx
Cara - 15 63#
Nita - 16 63#
Manish - 15 95#
Kristine - 17 83#
Gaylene - 20 Rx
Cindy - 16 Rx
Matt - 18 95#
Jacque - 22 Rx
Andres - 12 Rx
Chris T. - 20 Rx

Lauren
Tony
Joobin
Danielle
Tim

2.26.15 Reveal

WOD: Reveal

Skill: Push/Split Jerks 5x8

50 - 40 - 30 - 20 - 10
Double Unders
Alternating KB Swings (20kg/12kg)

Focus: Foot work and speed during the jerks.  8 consecutive reps so go lighter to get 8 quality reps.  Good coordination in the WOD.  Hit it hard.

Vanessa - 7:29 Rx
Jesse - 15:05 10kg
Carmen - 7:27 12kg
Regina - 7:46 12kg
Orlando - 8:55 18kg
Nicole C. - 8:30 8kg
Chris S. - 8:28 14kg
Kaela - 12:49 Rx
Steve P. - 8:03 12kg
Adam - 10:33 20kg
Angela - 10:43 12kg 
Irish - Mod
Brenda D. - Mod
Noemi - 9:09 8kg
Lindsay Z. - 8:09 12kg
Gerard - Mod
Megan - Mod
Joe - Mod
Patricia - 11:01 8kg
Becca - 8:08 Rx
Ruben - 9:10 Rx
Jason G. - 10:41 Mod
Cindy - 8:22 12kg
Cara - 8:07 10kg
Bethanie - 7:50 12kg
Melina - 8:14 8kg
Tom T. - 7:38 18kg
Jennifer P. - Mod
Bob - Mod
John - 8:03 14kg
Claudia - 8:34 10kg
Brenda H. - 8:17 10kg
Kristine - 8:54 Rx
Heather - 8:39 8kg
Gaylene - 8:13 12kg
Andres - 8:34 12kg
Delilah - 7:50 8kg
Jacque - 6:30 14kg
Leo - 10:48 10kg
Leslie - 7:31 10kg
Chris T. - 11:12 20kg
Christina - 10:14 8kg
Yajaira - 8:24 8kg
Angie - 8:06 8kg
Tara - 7:14 Rx
Jason T. - Mod
Anthony - 98/205# 15.1
Joobin - 6:29 Rx
Tim - Mod
KAren - 9:39 8kg
Danielle - 8:04 Rx
Susie - 10:27 8kg
Rebecca - 10:43 8kg
Ana - 7:41 Rx
Lily - 12:42 8kg

1.10.15 Moving Day

WOD: Moving Day

Skill: Push Jerk/Split Jerk 8/8, 6/6, 4/4, 2/2

For Time.
18 - 14 - 12
Box Jumps (24"/20")
Renegade Rows

Eddie - 8:35 35#
Jesse - 9:43 10#
Jenifer - 10:32 20#
Kristine - 5:43 20#
Andres - 6:47 25#
Becca - 6:04 15#
Shanise - 5:11 20#
Ryan - 5:25 35# Mod
Heather - 5:20 15#
Megan - Mod
Mason - 5:12 40#
Nita - 6:25 15#
Prince - 6:12 20#
Sona - 6:36 5#

Seema - 6:36 10#
Danielle - 5:30 25#
Tim - 9:59 Mod
Vanessa - 6:51 25#
Delilah - 7:54 20#
Dennis - 4:12 35#
Jaclyn - 5:52 20#
Jason T. - Mod
Nicole H. - 5:24 25#
Chris T. - 305 155 405 = 865 CFT
Jennifer P. - 8:59 5#
Shanon - Mod

7.16.14 Open Workout 12.1

WOD: Open Workout 12.1

Skill: Push / Split Jerk - 5x5 or PR Option or 5x10

7 Min AMRAP
Burpees

Not just a drop under the bar, we need to create vertical force to get the bar traveling upward during the jerk.  Once the bar is jumped off the shoulders, use the bar as an anchor to press yourself down into the receiving position with your arms locked out overhead.


Angelina - 32
Joobin - 110
Maria R. - 40
Lindsay  - 62
Nick Z. - 63
Brenda D. - 76
Lise - 61
Kristine - 69
Gaylene - 60
Eric Sr. - 50
Kody - 113
Tom S. - 85
Angela - 60
Mason - 71
Teria - 52
Jason P. - 96
Carla - 35
Ryan - 70
Irish - 68
Taylor - 73
Becca - 75
Tyler B. - 70
Joey - 82
Ronak - 81
Jason K. - Mod
Jordan - Mod
Bobs - Mod
Joe - 83
Bryce - 73
David - 91
Jaclyn - 92
Cara - 64
Jovany - 52
Bob - 87
Sean L. - 61
Steve V. - 83
Jen D. - 64
Vanessa - 107
Ana - 60
Sara - 88
Natalie - 83
Mark - 72
Delilah - 72
Cindy - 63
Jason G. - 77
Leslie - 57
Tyler M. - 62
Tim - Mod
Nick Bre. - Mod
Ram - 82
Gerard - 94
Maira - 70
Brenda H. - 73
Ana - 85
Marika -  76
Igdalia - 54
Karen - 53
Maria V. - 60
Subhi -76
Kaela - 66
Fernando M. - 83
Charise - 98
 
 

4.30.14 Game 7

WOD: Game 7

Skill: Split Jerk - 4 reps on the minute for 8 minutes

12 Min AMRAP
Wall Balls (20#/14#)
Toes to Ring
X-Fit Push Ups

When split jerking, be sure to have proper foot displacement.  One foot forward and one foot backwards (Not just a drop backwards).  Be aggressive with your feet and we're looking for good speed!

Abby - 143 Reps Mod
Joey - 259 Mod
Rich V. - 135 Rx
Jen D. - 151 14#
Quan - 111 Mod
Kody - 211 Rx
Brenda D. - 163 14#
Taylor F. - 154 Rx
Maria - 171 12#
Jessica He. - 112 12#
Irish - 105 10#
Eric Sr. - 144 20#
Angela - 119 12#
Jake - -- Mod
Angie - -- Mod
Melissa - 139 10#
Jordan - -- Mod
Ruben - 211 Rx
Jaclyn - -- Mod
Nicole - 148 Rx
Joe - 226 Rx
Monike - 189 12#
Heather - 191 Rx
Clay - 199 Rx
Nick Bre. - 214 Rx
Jovany - 150 16#
Joobin - 189 Rx
Cross - SPT
Patricia - 140 10#
Cara - 159 12#
Mark B. - 200 Rx
Stephanie - 192 Mod
Elisa - 200 Rx
Danielle - 105 14#
Becca - 161 Rx
Tom S. - 206 Rx
Vanessa Ch. - 148 Rx
Leslie - 161 Rx
Natalie - 163 12#
Chase - 195 16#
Tim - 167 Rx
Steve P. - 135 16#
Jenifer - 153 12#
Nick Z. - 110 Rx
Lindsay Z. - 113 14#
Spice - 166 16#
Ronak - 171 14#
Fernando M. - 184 Rx
Subhi - 193 Mod
Ram - 169 20#
Amarjit -  176 20#

 

1.13.14 Breakdown

WOD: Breakdown

Skill: Pistol Squats / Split Jerks

4 Rounds for time.
20 Knee to Elbow
30 KB Single Arm High Pulls (20kg/12kg)
10 Split Jerks (95#/73#)

Use a good "dip and drive" to get the bar moving vertically during the split.  As the bar is traveling upward, push your self underneath the bar with speed to compete the jerk.  Land nice and balanced with flex in the back knee and on the ball of the back foot.

Regina - 16:10 35#
Orlando - 17:56 75#
Oscar - 15:43 65#
Mark N. - 16:00 Rx
Tyler M. - 19:09 65#
Fernando D. - 16:03 Rx
Ben - 16:11 Rx
Jenifer - 13:43 Mod
Leah - 14:17 (4) Mod
Kenia - 22:06 33#
OJ - 22:45 65#
Rich V. - 20:52 Rx
Amy - 21:42 20#
Victoria - 20:55 15#
Corretta - 21:58 63#
Tom S. - 19:21 Rx
Mike T. - 16:47 75#
Taylor - 20:39 65#
Connor - 19:32 65#
Eric Sr. - 16:20 65#
Danny - 12:32 Rx
Tyler R. - -- Mod
Jason T. - -- Mod
Kathryn - 13:07 53#
Bobs - 20:50 65#
Anthony - -- Mod
Dennis - 11:36 Mod
Jason G. - 17:53 95#
Joe - 11:24 Rx
David B. - 15:22 Rx
Sean O. - 16:57 Rx
Cara - 13:31 25#
Nicole - 14:46 63#
Mike R. - 17:52 45#
Greyson - 5:25 25#
Cross - 6:42 15#
Jaclyn - 10:36 Mod
Jennifer P. - 11:19 Mod
Angie - 11:59 33#
Patricia - 13:06 15#
Vanessa - 16:36 58#
Delilah - 17:10 25#
Bryce - 20:45 65#
Stephanie - 10:27 Mod
Becca - 14:19 43#
Ana - 16:41 33#
Justyn - 11:15 (3) 35#
Charise - 11:12 33#
Rich E. - 11:05 45#
Kelli - 11:38 Mod
Robert - 16:30 65#
Eddie - 23:42 Rx
Adrienne - 13:06 35#
Brenda - 13:21 43#
Subhi - 21:47 95#
Joobin - 13:49 95#
Tim - 19:03 95#
David V. - 13:27 (3) 15#
Monike - 15:58 43#
Alexa - 13:29 (3) 20#
Lindsay Z. - 11:07 63#
Nick Z. - 17:15 95#
Roheet - 17:39 85#
Jessica - 11:36 33#
Amarjit - 14:52 65#

7.20.13 Cujo

WOD: Cujo

Skill: Split Jerk 5x5 / Sit Up Stand Up x 10

21 - 15 - 9
Split Jerk (125#/85#)
Sit Up Stand Ups
Bear Crawl x 1 (50 ft)
Box Jumps (24"/18")

Tip of the Day: Keep it simple.

 Marika - 12:04 25#
Vanessa Ce. - 12:19 35#
Cindy - 12:10 35#
Tyler - 15:27 60#
Abby - 16:32 Rx
Adam - 16:50 65#
Vanessa Ch. - 13:32 53#
Nicole H. - 12:10 63#
Sean L. - 16:30 75#
Susie - 12:02 20#
Tom S. - 16:05 95#
Jason G. - 14:36 95#
Kaela - 10:41 (Mod)
Tim - 10:22 85#
Rich - 9:43 Rx
Jenna - 10:59 73#
Jenn - 9:36 (Mod)
Leslie - 8:02 (Mod)
Corey - 10:31 (Mod)
Jeff - 15:13 65# (Mod)

6.22.13 Mad Max

WOD: Mad Max

Skill:  Split Jerk 10x2 / Rope Climbs / KB Slashers

4 Rounds for time.
50 Air Squats
3 Rope Climbs
10 Split Jerks (135#/75#)
20 KB Slashers (16kg/8kg)

Tip of the Day:  Keep the healthy habits going on the weekend!  We tend to consume more calories on the weekend, on average 85-115 calories more.  These extra calories add up so stay on point with your nutrition through the weekend to help improve results!

 A few shots from our basketball training session with Kris.  He will be a freshman at Valley Christian next year.

Abby - 21:54 65#
Lindsay Z. - 11:56 45#
Vanessa Ce. - 15:56 45#
Nick Z. - 21:45 Rx
Vanessa Ch. - 21:01 40#
Kacie - 18:24 65#
Thomas - 19:40 95#
Cindy - 16:55 55#
Jason G. - 19:15 70#
Corretta - 18:47 55#
Jenna - 17:30 65#
Willie - 20:22 95#
Peggy - 18:30 35#
Rich - 19:35 Rx
Jessyka - 21:22 55#
Cara - 16:46 30#
Judith - 21:16 45#

Great job this week!

5.25.13 Olympic

WOD: The Olympic

Skill: Cleans, Squat Cleans, Split Jerks

40 Clean Squats (Increase weight every 10 Reps)
40 Split Jerks (Increase weight every 10 reps)
-------------------
40 Clean & Jerks (Increase weight every 10 Reps)

Tip of the Day: Practice grip strength weekly.  This will help improve all your Olympic Lifts.  Include Farmer's Walks to help build grip strength.

Completed:
Abby
Jenn
Jenna
LIndsay
Mitch
Nicole
Tim
Kaela
Rich