9.23.19 1k Row

5.23.19

2.16.16 Menace

Skill: Back Squats - 5x7 @ 75%

Team WOD - Score Total Reps

4 Rounds - Each member works for 1 min at each station.
Toes to Ring
Burpees
Cleans (135#/95#)
Rest

Joobin/Adam/Ryan L. - 433 Rx
Regina/Halana/Carmen - 497
Becca/Marika/Ravi - 457
Kyle/Simon/Daniel/Jenifer - 579
Bernie/Ernie/Cody/Chase - 614 Rx
Tom S. - 145 Rx
Ray - Mod
Tara/Mason/CJ - 541 Rx
Joe/Brenda D./Freddy - 534 Rx
Jenna - 232 Rx
Cindy/Jason G./Alex B. - 476
Ana - 159 Rx
Lauren - Mod
Kristine/Gaylene/Jacque/Cristina - 678 Rx
Jose/Chris T./Maira/Yajaira - 524
Matt/Vince/Trinh/Ryan C. - 592
Chris D./Vanessa/Delilah/Irish - 687 Rx
Tyler/Karen/Stephanie V. - 433
Charles - 156

9.27.15 A.W.

Skill: Push Jerks 5,5,3,3,3,1,1,1,1

4 Rounds
12 Toes to Ring
6 Cleans (175#/123#)
6 Pull Ups
20 Double Unders

Jose E. - 15:30
Heather - 11:58
Kristine - 10:40
Nita - 14:17
Manish - 15:57
Jessica - 13:03

AWL
Lauren
Cristina R.
Nick B. 
Jason T.

6.27.15 Galvanized

WOD: Galvanized

Skill: Ring Dips 4x10 or 5x6 Weighted

For time.
2 Rounds:
15 Snatches (95#/63#)
15 Toe to Ring
then
Row 500m
then
2 Rounds:
15 Snatches
15 Toe to Ring
then 
Row 500m

We will be closed on July 4th. Please make a note.

Subhi - 24:05 75#
Chris T. - 23:44 95#
Jose - 26:27 65#
Chris D. - 24:32 Rx
Vanessa - 21:40 58#
Delilah - 23:24 53#
Nick B. - 11:20 Tommy V.
Dennis - 20:30 Rx
Megan - 14:06 Rx
Nicole C. - 30:20 43#
Chris S. - 31:50 85#
Mason - 19:30 Rx
Rich E. - 21:03 65#
Joobin - 27:17 Mod
Nicole H. - 13:20 Hangtown
Ryan - 20:41 85#
Bobs - Mod
Garrett - 21:59 65#

5.24.15 Boom Box

WOD: Boom Box

Skill: Power Pulls 5x5 @ 80-90%

30 - 20 - 10
Toes to Ring
Over the Box Jumps (24"/20")
then
5 Dead lifts every 30 seconds for 5 minutes. (185#/133#)

Focus: Power Pull is a Chinese Style high pull.  Think more of a clean with out a rack. 

Lauren - 7:10 Mod
Robert - 12:45 Rx
Chris S. - 10:01 Mod
Nicole C. - 8:35 Mod
Eddie - 13:39 185#
Chase - 10:45 155#
Eric Sr. - 15:39 135#
O$h - Mod
Charlene - 14:30 55#
Ryan - 15:30 165#
Carla - 13:50 35#
Angie - 6:41 Mod
Patricia - 7:57 Mod
Steve V. - 12:30 Rx
Karen - 11:43 73#
Joe - 14:35 185#
Jason G. - 15:10 135#
Becca - 14:40 103#
Cindy - 14:40 133#
Stephanie B. - 14:13 83#
Brenda D. - 12:30 103#
Bob - Mod
Cross - 14:42 95#
Carmen - 13:38 103#
Kristine - 13:09 83#
Ray - 12:43 135#
Chris A. - 14:44 95#
Emily - 11:41 35#
Heather - 13:38 83#
Andres - 15:46 185#
Cara - 13:44 83#
Martin - 14:42 145#
Santhi - 14:28 35#
Jacque - 12:09 Rx
Matt - 12:09 135#
Trinh - 13:39 45#
Nino - 14:30 45#
Adrienne - 14:12 73#
Brenda H. - 15:30 103#
Melina - 15:27 65#
Mason - 14:11 Rx
Yajaira - 15:41 103#
Leslie - 13:40 123#
Steve P. - 12:15 85#
Jesse - 12:30 115#
Subhi - 17:52 95#
Tim - Mod
Nick B. - Mod
Jason T. - Mod

Danielle
Ana
Tara
Joobin

5.13.15 Dudette

WOD: Dudette

Skill: Single Leg Dead lifts 5x10

3 Rounds
5 Power Snatch (135#/113#)
10 Toe to Ring
15 Box Jumps (24"/20")
20 KB Swings (24kg/16kg)

Focus:  Single leg stability and strength.  Don't reach for the ground, use your legs to lower the weight.  Keep pushing your hip to the back wall.  

Mobility class - Saturday 5/23 @ 11:30am.

Vanessa - 13:45
Kellie - 10:21

Jen D. - 12:18
Eric Sr. - 9:44
Sruthi - 14:10
Chase - 9:36
MacKenzie - 9:59
Mason - 8:45
Angela - 13:01
Ryan - 11:13
Jason P. - 8:10
Karen - 9:10
Brenda D. - 10:26
Robert - 12:58
Bob - 8:20
Becca - 11:25
Joe - 9:28
Karen - 7:24
Noemi - 9:41
Carmen - 7:34
Cindy - 10:31
Jason T. - 15:29
Cara - Mod
Nicole H. - Mod
Stephanie B. - 10:02
Ray - 10:13
Melina - 10:14
Trish - 11:00
Leslie - 9:33
Trinh - 8:41
Tom T. - 10:53
Travis - 11:44
Matt - 10:55
Jacque - 8:46

Tim
Nick B.
Lauren
Tony
Danielle
Ana
Irish
Joobin
Tara

4.10.15 Free Flow

WOD: Free Flow

Skill: Jerks with a pause

30 - 20 - 10
Box Jumps (24"/20")
Toe to Ring
Dead lifts @ Bodyweight

Focus: We work the pause to ensure we are in a fundamentally sound 'dip' position.  Chest and elbows should stay high. Create and maintain tension in the legs by driving the knees out.  Really feel like you're jumping the bar off the body.

Ernie - 12:18 225#Rx+
Kellie - 13:27 73#
Carmen - 12:02 83#
Eric Sr. - 17:32 135#
Daniel - 9:27 185#
Peter - 15:41 185#
Sruthi - 14:07 65#
Melina - 12:57 40#
Tom T. - 16:03 155#
Kenny - 16:17 85#
Tyler - 13:51 85#
Mason - 15:43 185#
Angela - 19:33 103#
Jen D. - 20:47 103#
Fernando - 15:58 215# Rx
Ryan - 17:47 180# Rx
Ana - 13:36 Rx
Cindy - 16:50 Rx
Joe - 10:30 215# Rx
Leslie - 16:10 Rx
Stephanie V. - 19:54 133#
Gerard - 16:10 185# Rx
Bob - Mod
Becca - 16:02 103#
Adrienne - 17:42 83#
Kristine - 15:06 Rx
Gaylene - 12:54 193#
Heather - 13:10 103#
Andres - 20:00 225#
Megan - 7:50 Rx
Danielle - 12:40 Rx
Tom S. - 15:40 215#Rx
Vanessa - 9:51 Rx
Chris D. - 21:55 225#Rx
Brenda H. - 17:32 123#
Noemi - 14:57 65#
Jacque - 16:00 Rx
Matt - 15:09 115#
Chris T. - 19:49 235#

Megan 
Danielle 
Tom S.
Kaela
Subhi
Jason G.
Tara
Nick B.
 

3.22.15 Swing

WOD: Swing

Skill: Back Squats 5x10 Unbroken

For time.
21 KB Swings (32kg/20kg)
21 Toes to Ring
Sprint 100m
15 KB Swings
15 Toes to Ring
Sprint 100m
9 KB Swings 
9 Toes to Ring
Sprint 100m

Focus: Unbroken sets in the squats.  Work good depth and tempo.  WOD is short and sweet, sprint through the whole thing.

Nita - 8:01 12kg
Sruthi - 8:06 8kg
Vanessa - 6:16 Rx
Delilah - 7:32 18kg
Joobin - 5:58 Rx

Tom S. 
Angela 
Joobin
Manish

1.1.15 Hang Over

WOD: Hang Over

Skill: Tire Flips or Sled Push or Rope Climbs

4 Rounds of
10 Toes to Ring
8 Thrusters (95#/63#)
10 Burpees
8 High Pulls (95#/63#)

Happy New Year! Get ready for the CrossFit Total on Tuesday, January 6th.

Gaylene - 11:55 65#
Kristine - 12:36 53#
Joe - 7:55Rx
Megan - 8:14 Rx+
Jason T. - Mod
Tim - 12:15 Rx Mod
Steve P. - Mod
Jenifer - Mod
Angie - Mod
Jake - Mod
Stephanie V. - 25:15 Mod

12.9.14 Dumbo

WOD: Dumbo

Skill: 50 Dead lifts for time. (225#/185#)

6 Rounds for time.
Run 400m
12 Toe to Ring
4 HSPU's


Quality reps during the dead lifts!!

Nicole H. - 4:01/22:53 123#
Leslie - 4:54/10:50 (3) 123#
Regina - 5:30/19:58 83#
Orlando - 5:50/22:59 115#
Maira - 4:53/17:41 83#
Brenda D. - 4:37/17:42 123#
Kody - 9:27/19:28 Rx Mod
Liz - 3:05/22:47 83#
Spencer - 8:30/23:15 95#
Angela - 4:34/23:54 133#
Brandon - 7:38/19:59 205#
Jordan - Mod
Anthony - 3:43/15:15 Rx
Mason - 6:55/16:16 Rx
Adam - 4:09/15:30 (4) Rx
Jen D. - 4:50/19:26 123#
Amarjit - 3:49/19:54 Rx
Joe - 1:41/16:59 Rx
Joobin - 3:25/13:55 Rx
Megan - 2:40/15:09 Rx
Bob - Mod
Gerard - 3:29/16:27 Rx
Tom S. - 3:05/16:36 Rx
Becca - 5:35/17:13 103#
Angie - 8:41/14:53 (4) 150#
Jake - 3:21/14:50 (4) 205#
Sam - SPT
Jovany - 4:27/19:22 115#
Tom T. - 3:00/17:32 135#
Vanessa - 3:56/14:57 133#
Danielle - 4:48/19:56 Rx
Kristine - 4:14/17:04 123#
Noemi - 1:33 (25)/16:22 45#
Ana - 4:20/16:44 143#
Steve V. - 4:29/13:37 Rx
Claudia - 2:25/17:28 53#
Cindy - 4:51/18:54 123#
Delilah - 4:27/18:27 113#
Ryan - 6:47/15:48 Rx
Nick Z. - 4:24/20:04 185#
Lindsay Z. - 3:53/20:32 93#
Subhi - 5:26/18:47 155#
Nick B. - 3:09/14:54 Rx
Nita - 3:53/18:13 73#
Stephanie B. - 3:02/17:20 73#
Mark - 3:38/19:28 (5) 185#
Tara - --/17:16 Rx
Karen -2:51/21:37 83#
Jessica Hg. - 5:23/23:20 133#
Taylor - 6:22/14:26 Rx

11.18.14 Tellski

WOD: Tellski

Skill: Kipping Pull Ups or Weighted Strict Pull Ups

3 Rounds.
15 Cleans (135#/103#)
15 Toe to Ring
40 Air Squats

Push and pull on the bar to keep the momentum going during your pull ups.  It's all in the shoulders and hips.

Steve P. - 19:59 95#
Regina - 16:03 63#
Orlando - 17:39 65#
Jen D. - 22:48 73#
Leslie - 7:53 (100) 83#
Ruth - 10:00 25#
Kody - 20:09 Rx
Corretta - 21:25 63#
Kristine - 13:01 63#
Gaylene - Hi 
Tom S. - 13:26 Rx
Joey - 10:11 Rx
Shanon - 10:48 Rx
Adam - 13:36 95#
Tyler - 13:13 85#
Julia - 11:25 Rx
Marjan - 11:25 83#
Mason - 13:27 115#
Brandon - 17:08 95#
Steve V. - 12:10 Rx
Robert - 15:26 95#
Patricia - 17:18 35#
Gerard - 16:23 Rx
Megan - 8:20 Rx
Joe - 9:19 Rx
Bob - Mod
Angie - 16:59 73#
Tom T. - 9:54 65#
Cara - 19:48 53#
Jovany - 18:47 85#
Jason G. - 17:00 Rx
Carmen - 11:20 73#
Jacque - 14:10 95#
Delilah - 15:45 63#
Becca - 14:48 73#
Claudia - 10:30 25#
Joobin - 9:50 Rx
Jake - 13:06 Rx
Rice - 13:51 20#
Subhi - 16:36 Rx
Cindy - 15:44 83#
Kyle - 12:19 Rx
Mari - 16:33 53#
Dennis - Mod
Brenda D. - 13:31 83#
Ana - 13:40 83#
Lauren - 14:52 83#
Tony - 17:00 95#
Jenifer - 14:58 75#
Maira - 14:13 63#
Raghu - 19:13 53#
Taylor - 15:31 Rx
Brenda H. - 15:20 63#
Helen - 12:28 53#
Vinette - 12:05 35#
Daniela - 12:30 35#
Karen - 13:15 53#
Jason Y. - 13:28 75#
Amarjit - 16:44 135#
Ram - 14:35 Rx
Ian - 12:19 65#
Tara - 10:33 Rx
Prince - 13:25 53#
Jessica - 15:00 73#

11.10.14 Rodgers

WOD: Rodgers

Skill: Dead lifts 5,5,3,3,3,1,1,1,1

For time.
100 Double Unders
then
21 - 15 - 9
Toes to Ring
HSPU's
then
100 Double Unders

200 Singles if you scale.  Remember that while doing a scaled HSPU on a box, try and keep your elbows tighter to your side and lower your head towards your fingertips rather than directly between your palms.

Steve P. - 20:27
Regina - 11:53
Joobin - 10:07 Rx
Chris S. - 20:20
Nicole C. - 13:21
Taylor - 11:26
Liz - 14:16
Spencer - 17:23 
Eric Sr. - 30:00
Will - 22:33
Adrienne - 14:51
Anthony - 12:16 Rx
Gina - 10:45
Felicia - 12:15
Claudia - 13:28
Mason - 11:53
Ryan - 8:35
Irish - 14:49
Jennifer P. - 11:15
Steve P. - 12:39 Rx
Kody - 13:39 Rx
Jenifer - 14:03
Greyson - 11:44
Megan - 8:31 Rx
Gaylene - 14:02 Mod
Joe - 10:32 Rx
Bob - Mod
Carmen - 12:36 
Cross - 13:05
Jovany - 15:12
Marika - 10:36
Rice - Mod
Ricey - Mod
Kristine - 11:24
Becca - 12:01
Jenna - 13:56 Rx
Maira - 9:36
Brenda H. - 11:31
Cindy - 11:50
Jason T. - Mod
Kyle - 11:13 Rx
Mari - 16:30
Travis - 15:25
Nicole H. - 13:47
Brenda D. - 12:57
Subhi - 12:38
Katie - 12:30
Rick - 12:01
Lauren - 11:10
Tony - 17:00
Angie - 8:53
Helen - 16:18
Jake - 10:45
Ana - 17:58
Tim - 11:38 Rx
Nick B. - 9:48 Rx
Lindsay Z. - 10:34
Nick Z. - 14:35
Prince - 7:48
Ram - 16:59
Tara - 15:52
Amarjit - 11:48
Kaela - 19:34

9.29.14 Teller

WOD: Teller

Skill: Bulgarian Split Squats

4 Rounds.
30 American KB Swings (32kg/20kg)
20 Toe to Ring
30 Russian Twists

Be sure to sign up for our October 11th Throw down and potluck!  This will be our second annual Myo Mayhem Throw down and is for Myo members only.  We will have an Rx division and a Masters division!  Sign up to bring an appetizer, main dish, or dessert!

Regina - 3+20 14kg
Orlando - 2+35 20kg
Joobin - 18:43 24kg
Nicole C. - 3+45 10kg
Chris S. - 2+37 14kg
Teria - 24:17 14kg
Eddie - 2+50 24kg
Abby - 17:08 16kg
Eric Sr. - 36:00 20kg
Kristine - 20:40 16kg
Gaylene - 15:39 18kg
Irish - 25:19 12kg
Mason - 24:04 24kg
Tom S. - 26:16 Rx
Tyler - 21:01 12kg
Carla - 27:10 8kg
Jen D. - 19:59 12kg
Jordan - Mod
Becca - 23:53 12kg
Ram - 20:57 20kg
Joe - 14:24 Rx
Sean P. - 17:56 20kg
Amarjit - 15:56 16kg
Jennifer P. - 13:57 10kg
Cara - 18:44 10kg
Megan - 13:22 Rx
Brenda H. - 21:47 12kg
Maira - 19:31 12kg
Robert - Mod
Kody - 14:18 20kg
Jenna - 17:48 Rx+
Nicole H. - 19:36 Rx
Delilah - 20:06 12kg
Tara - 13:42 Rxish
Martin - 20:50 12kg
Cindy - 21:22 16kg
Chris T. - Mod
Brenda D. - 15:22 16kg
Jacque - 14:28 14kg
Danielle - 23:52 Rx
Kyle - 19:50 Rx
Mari - 25:36 14kg
Ronak - 22:42 18kg
Nick B. - 20:39 Rx
Crystal - 25:16 12kg
Jason Re. - 278 20kg
Steve P. - 21:29 12kg
Santhi - 24:00 (3) 8kg
Nick Z. - 20:10 24kg
Lindsay Z. - 19:03 16kg
Dennis - 16:17 20kg
Anthony - Mod
Ana - 18:23 16kg
Suma - 19:30 8kg
Raghu - 23:28 10kg
Adrienne - 22:38 8kg
Rick - 18:57 16kg
Helen - 20:50 8kg