9.19.16 Goose

Skill: Push Press - 5x5 @ 65-75%

21 - 15 - 9
Wall Balls (20#/14#)
Toes to Bar

Myo Mayhem - Sat, Nov. 5th


Adam - 6:52 Rx
Grant - 2:54 Rx
Jacque - 4:47 Rx
Joel - 7:43
Francisco - 5:30
Jenna - 6:47 Rx
Sean K. - 7:03
Orlando - 7:35
Regina - 8:10 Rx
Jake - 9:50 Rxish
Maira - 6:42
Tom T. - 6:09 Rx
Anthony B. - 5:06 Rx
Dom - 5:17
Wendy - 9:18 Rx
Eric Sr. - Mod
Brandi - 6:30
Steve V. - 6:35
Tom S. - 6:09 Rx
Rhyna - 5:20
Tara - 4:40 Rx
Amarjit - 6:02 
Bernie - 5:58 Rx
Mason - 5:56 Rx
Robert Mu. - 9:37 Rx
Perla - 11:13
Chase H - 5:19 Rx
Cody - 5:43 Rx
Cody - 5:43 Rx
Avery - 6:22 Rx
Stephanie V. - 9:29
Brenda D. - 11:08 Gatekeeper
Jason G. - 6:03 Rx
Joe - 3:57 Rx
Quang - 6:03 Rx
Megan - 4:18 Rx
Lauren - Mod
Tony - Mod
Marika - 4:58
Alvin - 5:39 Rx
Simon - 4:41
Trinh - 4:10 
Gaylene - 4:24
Kristine - 6:08 
Jacque - 4:09 Rx
Matt - 7:46
Josh - 7:30 Rx
Brenda H. - 8:23
Andres - 4:59
Russyl - 5:19
Yajaira - 7:42
Chris T. - 4:21
Sara - 4:49 Rx
Suma - 6:14
Shanon - 4:09 Rx
Melina - 8:43 Rx
Ryan C. - 6:51 Rx
Christian - 6:55
Garrett - 7:00
Nick B. - 4:09 Rx
Ariel - 4:26 Rx
Jenifer - 4:22
Cindy - 8:55 Rx
Jennifer Mc. - 9:01
Freddy - 5:48
Kim - 6:08 Rx
Jessica - 9:15
Ian - 5:35 
Ram - 7:08 Rx
Ana - 7:59 Rx
Hoangdan - 7:14 
Odeh - 7:10 
Chris S. - 7:02 Rx
Nicole C. - 7:05

9.18.16 Pacer

Skill: Hang Power Cleans - 5x4 - Weight by Feel


3 Rounds for time.
Med Ball Run - 600m
25 Hollow Rocks

Jake - 12:30 Rx
Dom - 11:49
Robert Mc. - 13:33 Rx
Rick - 15:23
Adrienne - 13:42
Chase A. - 15:19
Joel - 17:45 Rx
AJ - Mod
Kristine  - 12:41
Brianna - 18:38
Penelope - 17:58
Simon - 17:50
Rahul - 19:43
Himani - 20:23
Nita - 14:50
Manish -  18:38

AWL
- Power Clean w/Pause @ Launch 5x3 @70-80%, 5x1 @80-90%
- 1.25 Front Squats - 5x2 @ 90-100% Clean
- Push Press - 5x4 @ 70-75%

Joobin
Quang
Mason
Rose
Kristine
Regina
Tara

9.17.16 Gatekeeper

Skill: Back Squat - 4 Reps EMOM for 7 Mins @ 70% of 1RM

3 Rounds
6 Snatches (115#/85#)
12 Pull Ups
6 Thrusters (115#/85#)
12 Burpees

Myo Mayhem - Nov 5th

Odeh - 11:39 75#
Ravi - 11:47 65#
Josh - 13:50 105#
Anthony A. - 12:47 Rx
Hoangdan - 9:45 55#
Louis - 10:35 95#
Grant - 6:12 Rx
Karen W. - 9:37 15#
Maricela - 9:51 55#
Chi - 11:20 55#
Megan - 7:35 Rx
Quang - 12:40 Rx
Ariel - 7:51 95#
Chase A. - 12:00 65#
Ram - 11:54 Rx
Wendy - 10:38 75#
Alvin - 10:38 105#
Manish - 12:08 85#
Gaylene - 17:45 Rx
Penelope - 11:13 55#
Joobin - 12:57 Rx
Tara - 10:16 Rx
Lauren - 12:59 Rx
Eric Sr. - Mod
Nita - 10:16 40#
Russyl - 17:35 95#
Jewell - 10:03 55#
AJ - 8:32 Rx
Rhyna - 9:22 65#
Jason G. - Mod
Rose - 10:44 65#
Mason - 12:10 Rx
Anthony B. - Mod
Chris T. - Mod

9.16.16 Torpedo

Skill: L-Sit - Accumulate 3 Minutes - Rings, Boxes, Ground

For time. Partition as needed.
40 Cal Row
40 Deadlifts (205#/125#)
40 Box Jumps (24"/20")

Grant - 6:17 Rx
Karthik - 10:29 185#
Francisco - 8:26 115#
Sara - 9:09 Rx
Sean K. - 7:01 125#
Simon - 9:18 145#
Lindsay Z. - 8:00 135#
Maira - 8:13 105#
Carmen - 8:56 Rx
Orlando - 8:00 Rx
Regina - 7:51 Rx
Tom T. - 7:07 Rx
Anthony B. - 9:13 Rx
Robert Mc. - 9:17 Rx
Jennifer Mc. - 12:00 105#
Freddy - 9:20 Rx
Himani - 11:05 95#
Dom - 9:44 145#
Anthony A. - 9:03 Rx
Kyle B. - 12:53 Rx
Chase H. - Mod
Cody - Mod
Tara - 5:41 Rx
Joe - 6:40 Rx
Brenda D. - 8:45 Rx
Amarjit - 9:52 185#
Brenda H. - 8:34 Rx
Angel - 2:58 Grace
Alvin - 6:51 185#
Kim - 7:04 Rx
Ariel - 6:16 Rx
Hoangdan - 10:07 115#
Andres - 9:30 Rx
Jacque - 7:33 Rx
Matt - 12:42 Rx
Suma - 11:40 75#

AWL
- (Snatch Pull + Snatch High Pull + Snatch) x 5 @60-75%
- Full Snatch - 10 @ 75-85%
- Back Squats - 6x3 @ 80-90%
- Weighted Planks

Joobin
Kristine
Cindy
Ernie
Sean L. 
Mason 
Lauren

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

9.14.16 Tabata!

Skill: Assault Bike - 6 Attempts at Max RPM (avg/top) Rest as needed

Tabata each Movement
20 Seconds Work / 10 Seconds Rest for 8 Rounds (4 Mins)
1 Min Rest between movements

Air Squats
Plank
Sit Ups
Bar Rows

This Friday 9/16 @ 9pm - Blue Water Seafood & Crab

Francisco - 221
Robert Mc. - 297
Jennifer Mc. - 188
Rose - 241
Abby - 229
AJ - 294
Lindsay Z. - 254
Grant - 303
Maira - 246
Sara - 328
Jake - 256
Eric Sr. - 274
Tom T. - 269
Wendy - 268
Tom S. - 261
Vanessa - 337
Chase H. - 315
Cody - 336
Marika - 282
Jeron - 241
Russyl - Mod
Brenda D. - Mod
Alvin - 221
Jason G. - 182
Tara - Mod
Quang - 220
Simon - 282
Trinh - 278
Ana - 272
Robert Mu. - 215
Jacque - 349
Melina - 297
Andres - Mod
Matt - Mod
Suma - 190
Gaylene - 257
Ariel - 221
Jose - 184
Joleen - 206
Analilia - 231
Rhyna - 294
Cindy - 288

Advanced Weightlifting
- Clean & Jerk
1C + 2J @ 70, 75%
1C + 1J @ 80, 85, 90, 85, 80%
1C + 2J @ 75, 70%

- Clean Pull
2x4@80%
2x3@90%
2x2@100%

- Overhead Squat Hold
5x10secs - Weight by Feel

Irish
Vanessa
AJ
Kristine
Carmen
Joobin
Lauren
Tony
Anthony A.
Ernie
Ram

9.13.16 Magnolia

Skill: Muscle Ups - 5x4 or 15 Min Practice

4 Rounds
10 Clapping Push Ups
20 Weighted Lunges
10 Hang Power Snatch (95#/65#)


Bobbie - 9:49
Carmen M. - 9:12
Carmen C. - 9:19
Marvin - 9:22
Dom - 15:12
Adam - 13:01
Regina - 9:16
Orlando - 13:15 Rx
Analilia - 10:38
Sean K. - 11:07 Rx
Jenna - 10:38 Rx
Jacque - 9:59 Rx
Robert Mc. - 13:40 Rx
Jennifer Mc. - 15:52
Abby - 9:30
Grant - 11:15 Rx
Joel - 11:14
Tom S. - 10:20 Rx
Jake - 12:06 Rx
Maira - 10:41
Sara - 12:46
Francisco - 12:24
Tom T. - 10:47 Rx
Eric Sr. - mod
Simon - 13:08
Louis - 11:40 Rx
Anthony B. - 10:22 Rx
Rama - 11:40
Tara - Mod
Chase H. - 8:23
Cody - 8:21
Sean L. - AWL
Mason - 12:15
Megan - 8:50 Rx
Alvin - 11:04
Joe - 9:12 Rx
Jason G. - 15:32 Rx
Angel - 11:03
Quang - 13:07 Rx
Nick B - 10:18 Rx
Celena - 7:30 (2)
Trinh - 14:15
Jose - 19:02 Rx
Suma - 15:02 
Andres - 14:15
Chris T. - 17:24 Rx
Jewell - 14:00
Vanessa - 14:12
Melina - 12:40
Garrett - 9:56
Ram - 15:01 Rx
Josh - 15:03 Rx
Evelyn - 15:18
Rhyna - 9:17
Subhi - Mod
Kim - 7:46
Maricela - 9:49
Lucy - 10:40
Tony - 16:24 Rx
Nicole C. - 16:24
Chris S. - 17:30 Rx
Tyler - 11:41
Steve P. - 14:43
Kristine - Mod
Jenifer - 11:28
Bernie - 18:16 Rx
Hoangdan - 11:59


Endurance
- For time.
300 Double Unders
100 Burpees
Run 600m
- Squat Holds

Gaylene
Brenda H. 
Irish
Penelope
Rick
Karen W.
Carmen
Brenda D.
Jake
Odeh
Karen V.