WODs

Thu, Mar 2 2017

Sat, Feb 11, 2023 at 7:00am Half Marathon Row

Welcome: Lezlee & Rachel Pe

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (75 days ago)

Mini Mary

Front Squat 10-3-3-3

WOW 30 Cal on Bike

WOW: Rope Climb Max - 2 mins

Foundations WOD #1

Mini Mary

(Reps)
AMRAP 10 min:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups

*1 Legged Squats - Same standards as a regular air squat - crease of your thigh and hip must go below your knee to be RX.

Planned: Thu,Oct1,2020 Thu,Mar2,2017

Today

All Time

1^st	109 Rx	Stephine Thu, Mar 2, 2017
2^nd	156	Angie H Thu, Mar 2, 2017
3^rd	149	Joely Thu, Mar 2, 2017
1^st	187 Rx	Mitchell Thu, Mar 2, 2017
2^nd	153 Rx	Steve R Thu, Mar 2, 2017
3^rd	125 Rx	Kevin H Thu, Mar 2, 2017

1^st	145 Rx	Erica Thu, Oct 1, 2020
2^nd	120 Rx	Kandi Thu, Oct 1, 2020
3^rd	109 Rx	Stephine Thu, Mar 2, 2017
1^st	187 Rx	Mitchell Thu, Mar 2, 2017
2^nd	153 Rx	Steve R Thu, Mar 2, 2017
3^rd	125 Rx	Kevin H Thu, Mar 2, 2017

Chan	120	Mod All
Karissa	125	Mod All
Heather E	120	Mod All
Andrea	126	Mod All
Steve R	153 Rx
Erica	136	green box pistols
Joely	149	all mod
Stephine	109 Rx
Bill	76	Mod Pistol
Mitchell	187 Rx
Mark P	93	all mod
Karlee	105	all mod
Cassie	93	all mod
Kevin H	125 Rx
Kristen B	102	MOD
Nikki	125	MOD
Angie H	156	MOD
Amanda R	96	MOD
Steve S	127	MOD
Marc	102	MOD

Front Squat 10-3-3-3

(Weight)
(50%, 75%, 80%, 85%)

Planned: Wed,Feb24,2021 Wed,Sep9,2020 Wed,Feb19,2020 Wed,Aug21,2019 Wed,Feb27,2019 Wed,Sep19,2018 Wed,Jul18,2018 Wed,Jan31,2018 Wed,Oct4,2017 Wed,Jul12,2017 Thu,Mar2,2017 Wed,Oct19,2016

Today

All Time

1^st	198 Rx	Erica Thu, Mar 2, 2017
2^nd	153 Rx	Angie H Thu, Mar 2, 2017
3^rd	78 Rx	Kristen B Thu, Mar 2, 2017
1^st	235 Rx	Roger L Thu, Mar 2, 2017
2^nd	153 Rx	Kevin H Thu, Mar 2, 2017

1^st	213 Rx	Erica Wed, Jan 31, 2018
2^nd	200 Rx	Davida Sat, Apr 29, 2017
3^rd	165 Rx	Angie H Wed, Oct 4, 2017
1^st	275 Rx	Roger L Wed, Jul 18, 2018
2^nd	245 Rx	Roger ( Wed, Sep 19, 2018
3^rd	240 Rx	John Z Wed, Oct 19, 2016

Erica	198 Rx	118, 173, 188, 198
Kristen B	78 Rx
Angie H	153 Rx
Roger L	235 Rx
Kevin H	153 Rx

WOW 30 Cal on Bike

(Time, Rx2)
30 calories on the echo bike for time.

Assault Bike is RX2

Planned: Fri,Nov8,2024 Sat,Mar4,2017 Fri,Mar3,2017 Thu,Mar2,2017 Wed,Mar1,2017 Tue,Feb28,2017 Mon,Feb27,2017

Today

All Time

No results posted today.

1^st	1:32 Rx	Becky S Wed, Mar 1, 2017
2^nd	1:34 Rx	Rach Fri, Nov 8, 2024
3^rd	1:53 Rx	Cassie Sat, Mar 4, 2017
1^st	:22 Rx	Russell H Wed, Sep 21, 2022
2^nd	0:29 Rx	Jarod D Fri, Nov 8, 2024
3^rd	:31 Rx	Steve S Wed, Mar 1, 2017

WOW: Rope Climb Max - 2 mins

(Reps)
Complete as many rope climbs you can in 2 mins.

Planned: Sat,May14,2022 Fri,Feb5,2021 Sat,Mar4,2017 Fri,Mar3,2017 Thu,Mar2,2017 Wed,Mar1,2017 Tue,Feb28,2017 Mon,Feb27,2017

Today

All Time

No results posted today.

1^st	6 Rx	Stephine Sat, Mar 4, 2017
2^nd	5 Rx	Rachel Pe Fri, Feb 5, 2021 Jes Fri, Feb 5, 2021
3^rd	4 Rx	Brenda K Fri, Feb 5, 2021
1^st	9 Rx	Mitchell Wed, Mar 1, 2017
2^nd	6 Rx	Kelsey G Fri, Feb 5, 2021 Brendan K Fri, Feb 5, 2021 Guy Sat, Mar 4, 2017 Steve S Sat, Mar 4, 2017
3^rd	5 Rx	Roger L Wed, Mar 1, 2017 Kevin H Tue, Feb 28, 2017

Foundations WOD #1

(Time)
Start with: 250m Run (4 laps indoor)

Then:
15-12-9
Air squats
Push ups
Ring rows

Finish with: 10 Double Unders/30 Single Unders

Skill Work:
Squats, Push Ups, Ring Rows
Jumprope 101

Planned: Tue,Jan9,2018 Tue,Dec19,2017 Tue,Nov7,2017 Tue,Oct3,2017 Tue,Sep19,2017 Thu,Aug17,2017 Thu,Aug3,2017 Thu,Jul20,2017 Thu,Jun15,2017 Thu,Jun1,2017 Thu,Apr20,2017 Thu,Mar16,2017

Today

All Time

1^st	8:31	Rachel Pe Thu, Mar 2, 2017
2^nd	8:32	Lezlee Thu, Mar 2, 2017

1^st	5:45 Rx	Amanda Mo Tue, Oct 3, 2017
2^nd	5:54 Rx	Amanda Mc Tue, Oct 3, 2017
3^rd	5:56 Rx	Mackenzie Thu, Aug 11, 2016
1^st	700 Rx	Cody S Thu, Jan 5, 2017
2^nd	5:28 Rx	Tyler Gri Thu, Aug 11, 2016
3^rd	5:51 Rx	Lee Thu, Aug 17, 2017

Lezlee	8:32	singles
Rachel Pe	8:31	knee pushups