Skill: Assault Bike - Total Time = 21 Cals + 15 Cals + 9 Cals (Rest as needed between sets)
Score total Sit Ups
0:00 - 3:00
15 Deadlifts (225#/155#)
15 Burpees
AMRAP Sit Ups
3:00 - 6:00
15 Deadlifts
15 Burpees
AMRAP Sit Ups
6:00 - 9:00
15 Deadlifts
15 Burpees
AMRAP Sit Ups
We will be closed on Sunday, New Years Day. Have a safe and fun evening!
Reminder that we will have new hours starting Monday January 2nd.
Bianca - 75 85#
Analilia - 42 85#
Carmen C. - 63 105#
Regina - 39 Rx
Orlando - 2 195#
Adam - 10 185#
AJ - 87 Rx
Tom S. - 33 Rx
Maira - 30 85#
Grant - 48 Rx
Robert Mc. - 26 185#
Jennifer Mc. - 26 65#
Jacque - 86 Rx
Karen W. - 46 65#
Ravi - 72 155#
Ryan L. - 63 155#
Amarjit - 63 185#
Minh - 60 85#
Linh - 27 85#
Claudette - -- 105#
Melina - 43 125#
Nino - 5 85#
Dom - 70 155#
Bailey - Mod
Joobin - Mod
Brenda D. - 76 105#
Joe - 66 Rx
Tom T. - 67 185#
Simon - 42 135#
Jewell - 49 135#
Jesse - 13 115#
Chris T. - 2 Rx
Suma - 65 65#
Kim - 120 85#
Vishant - 50 95#
Leslie - 50 95#
Trinh - 61 85#
Cindy - Mod
Sandy - 42 85#
Anthony A. - 66 185#
Odeh - 46 135#
Marvin - 16 135#
Gaylene - 29 Rxish
Hoangdan - 50 105#
Skill: Back Squat - 5x10 Weight by Feel
21 - 15 - 9
Chest to Bar Pull Ups
Overhead Squat (95#/65#)
Grant - 5:00 Rx
AJ - 6:53 Rx
Jennifer Mc. - 7:37 35#
Robert Mc. - 8:32 95#
Lauren - 6:32 55#
Maira - 9:15 55#
Tom T. - 8:28 Rx
Marika - 6:54 55#
Jacque - 7:50 Rx
Adrienne - 9:07 35#
Kat - 7:17 35#
Kim - 5:40 55#
Tara - Mod
Patrick - Mod
Jessica K. - Mod
Melina - 9:59 65#
Tom S. - 8:50 Rx+
Claudette - 8:51 55#
Ravi - 8:48 95#
Quang - Mod
Jason G. - mod
Bailey - Mod
Rich - Mod
Blair - Mod
Joobin - Mod
Brenda D. - 9:21 65#
Rohan - Mod
Perla - 6:52 15#
Alvin - Mod
Joe - Mod
Gaylene - 4:10 65#
Suma - 6:31 25#
Mike S. - 9:05 55#
Guido - 3:41 20#
Chris T. - 8:30 75#
Trinh - 5:29 35#
Gladys - 6:43 35#
Connor - 8:16 95#
Nino - 6:57 45#
Ryan L. - 11:00 115#
Ivo - 5:00 75#
Cindy - 9:25 65#
Ariel - Mod
Nita - 7:12 35#
Odeh - 7:47 55#
AWL
- (1 Power Snatch + 1 Full Snatch) x 6 @ 75-85%
- Full Snatch - 4 Reps @ 85-95%
- Front Squats - 4x5 @ 75%
- Split Jerk - 10x2 @ 70-80%
Anthony A.
Kristine
Brianna
Carlos
Irish
Vanessa
Ernie
Andres
We are starting classes on Mondays, Wednesdays, and Fridays at 5:30am, 6:30am, 7:30am, and 8:30am.
On Tuesdays and Thursdays at 6:30am, 7:30am, 8:30am.
We are also adding a Teen's Class on Mondays at 4:00pm, Wednesdays at 4:00pm, and Saturdays at 8:00am.
These classes and new hours will take effect January 2nd, 2017.
These changes will be made to the website soon! Keep an eye out!
If you are interested in enrolling your son or daughter in our Teens Program please email eric@myoperformance.com.
Skill: HSPU's - 5x5 or 4x12
18 Min AMRAP
15 Box Jumps (24"/20")
12 Push Press (115#/85#)
9 Toe To Bar
We are closed New Years Day.
Robert Mc. - 195 Rx
AJ - 265 Rx
Adam - 203 Rx
Analilia - 223 55#
Regina - 229 85#
Orlando - 181 Rx
Sean K. - 185 95#
Carmen C. - 171 65#
Arun - 252 35#
Maira - 287 55#
Grant - 108 Rx
Linh - 222 35#
Minh - 232 35#
Ana - 275 65#
Jacque - 221 Rx
Eric Sr. - Mod
Hoangdan - 210 55#
Tara - 290 Rx
Bailey - Mod
Joobin - Mod
Jose - 218 115#
Vanessa - 240 65#
Bianca - 208 55#
Marika - 256 55#
Karen W. - 207 35#
Brenda D. - Mod
Jason G. - 217 115#
Lauren - Mod
Quang - Mod
Danny - 217 95#
Alvin - Mod
Joe - 235 115#
Trinh - 319 45#
Jesse - 192 75#
Brianna - 289 25#
Kristine - 245 Mod
Ariel - 171 Rx
Randy - 190 105#
Jewell - 246 55#
Chris T. - 187 115#
Suma - 303 25#
Rich - 233 65#
Shanon - 277 Rx
Ryan C. - 186 95#
Gladys - 252 35#
Odeh - 185 55#
Sandy - 207 35#
Anthony A. - 129 Rx
Vishant - 180 45#
Ryan L. - 198 95#
Cindy - 159 Rx
Carmen M. - 216 35#
Marvin - 154 45#
Melina - 184 Rx
Manish - 216 65#
Nita - 231 40#
Nicole C. - 167 55#
Chris S. - 156 95#
Endurance
For time.
50 Burpees
30 Assault Bike Cals
Run 1 Mile
AJ
Brenda H.
Andres
Skill: Get ready for WOD!
For time.
For time. (40 Min Cap)
1 Front Squat (135#/95#)
2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)
Compare to: 12.23.15
Merry Christmas!
Ana - 28:16
Vanessa - 26:16
Irish - 28:12
Mihaela - 31:20
Leslie - 27:24
Adrienne - 25:36
Ram - 31:04
Ravi - 30:41
Ariel - 30:23
Marika - 24:47
Sandy - 29:06
AJ - 31:10
Penelope - 24:45
Brianna - 27:04
Kristine - 26:34
Gaylene - 30:00
Karen W. - 39:18
Eric Sr. - Mod
Robert Mc. - 26:57
Chris T. - 35:15
Bianca - 29:37
Gladys - 27:01
Kim - 18:58
Tom T. - 28:44
Adam - 31:48
Orlando - 31:51
Ivo - 23:01
Jason G. - 33:45
Regina - 31:14
Jeron - 31:23
Subhi - 36:12
Nita - 27:45
Manish - 31:26
Tara - 54:00
Joe - Mod
Mason - 27:30
Melina - 34:08
Tom S. - 28:17
Skill: Strict Pull Ups - 7x3 or 5x10
3 Rounds:
12 Deadlifts (185#/125#)
12 Weighted Push Ups (45#/25#)
Straight into:
3 Rounds
12 Thrusters (75#/55#)
12 Cal Assault Bike
Lindsay Z. - 11:49
Sara - 9:51 Rx
Will - 11:48
Nino - 13:30
Trinh - 16:45
Simon - 18:00
Regina - 16:33 Rx
Orlando - 11:58 Rx
Sandy - 14:13
Gaylene - 11:24
Arun - 15:01
Joel - 17:45
Kyle B. - 14:19
Joobin - 10:44 Rx
Joe - 11:30 Rx
Jason G. - 113 Rx
Tara - Mod
Leslie - 13:03
Ana - 14:49
Marika - 13:17
Brenda D. - Mod
Tom S. - 10:31 Rx
Ivo - 13:18
Mojmir - 12:18
Brianna - 14:21
Kristine - Mod
Kim - 11:02
AWL
- Snatch Pull - 2x5@80%, 3x3@90%, 4x1@100%+
- Back Squats - 4x6@75%
- Snatch Grip Push Press - 7x3 Weight by Feel
Joobin
Ram
Ernie
Bernie
15 Burpees
Bailey - Mod
