	WODs
Thu, Mar 16 2017

Most Recent Benchmark:
Bench Press Max on Oct 20, 2022 (40 days ago)

Cyclone

Deadlift Max

Handstand Holds

Foundations WOD #1

Cyclone

(Time)
Complete for time
Buy In: 500 m row

21-15-9
Swings (55/35)
Burpees

Cash out: 500 m row (straight leg)

Planned: Wed,May22,2019 Thu,Mar16,2017

Today

All Time

1^st	10:15 Rx	Erica Thu, Mar 16, 2017
2^nd	11:55 Rx	Becky Thu, Mar 16, 2017
1^st	8:45 Rx	Roger ( Thu, Mar 16, 2017
2^nd	9:44 Rx	Steve R Thu, Mar 16, 2017

1^st	8:51 Rx	Erica Wed, May 22, 2019
2^nd	10:30 Rx	Rachel F Wed, May 22, 2019
3^rd	10:45 Rx	Jes Wed, May 22, 2019
1^st	8:45 Rx	Roger ( Thu, Mar 16, 2017
2^nd	9:20 Rx	Russell H Wed, May 22, 2019
3^rd	9:44 Rx	Steve R Thu, Mar 16, 2017

Heather E	11:37 Rx
Karissa	12:23	25#
Steve R	9:44 Rx
Kevin H	13:14 Rx
Becky	11:55 Rx
Roger (	8:45 Rx
Nikki	13:18 Rx
Esther	13:18	25#
Erica	10:15 Rx
Steve S	9:47 Rx
Taryn B	13:26 Rx

Deadlift Max

(Weight, Main)
Find your 1 rep max deadlift weight.

Planned: Wed,Jun2,2021 Wed,Dec30,2020 Wed,Jul22,2020 Fri,Jan3,2020 Wed,Jun26,2019 Wed,Nov14,2018 Wed,Apr4,2018 Wed,Jan3,2018 Wed,Jul19,2017 Thu,Mar16,2017 Wed,Jan25,2017 Tue,Jan3,2017

Today

All Time

1^st	225 Rx	Erica Thu, Mar 16, 2017
2^nd	203 Rx	Brenda K Thu, Mar 16, 2017
1^st	405 Rx	Steve R Thu, Mar 16, 2017

1^st	315 Rx	Davida Wed, Nov 14, 2018
2^nd	300 Rx	Rachel F Wed, Jun 26, 2019
3^rd	290 Rx	Erica Sun, Jan 10, 2021
1^st	565 Rx	Russell H Tue, Jan 12, 2021
2^nd	470 Rx	Bill Tue, Jan 3, 2017
3^rd	455 Rx	Ian Wed, Nov 14, 2018

Heather E	188 Rx
Karissa	183 Rx
Steve R	405 Rx
Kevin H	260 Rx
Erica	225 Rx
Steve S	425 Rx
Taryn B	250 Rx
Brenda K	203 Rx

Handstand Holds

(Max Time, Rx+)
On Wall (Rx)/Freestanding (Rx+)

3 attempts
Rest as needed between attempts
Post longest hold

Planned: Thu,Nov5,2020 Thu,Sep3,2020 Thu,Mar12,2020 Thu,Sep12,2019 Thu,Mar21,2019 Thu,Aug9,2018 Thu,Mar22,2018 Thu,Sep7,2017 Thu,Mar16,2017 Thu,Feb9,2017 Thu,May26,2016

Today

All Time

1^st	:54 Rx	Brenda K Thu, Mar 16, 2017
2^nd	0:50 Rx	Erica Thu, Mar 16, 2017

1^st	3:17 Rx	Stephine Thu, Sep 3, 2020
2^nd	1:40 Rx	Jessica L Thu, Mar 21, 2019
3^rd	1:12 Rx	Sherie Thu, Sep 3, 2020
1^st	1:04 Rx+	Cody W Thu, Nov 5, 2020
2^nd	0:03 Rx+	Clayton S Thu, Nov 5, 2020
3^rd	1:37 Rx	Russell H Thu, Mar 12, 2020

Kevin H	1:30 Rx	1:30, 0:48, 0:35
Nikki	0:52 Rx
Erica	0:50 Rx
Steve S	1:11 Rx
Taryn B	0:44 Rx
Brenda K	:54 Rx

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

100%

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

6:43

Lezlee Thu, Mar 16, 2017

1^st	6:28 Rx	Becky Tue, Jan 9, 2018
2^nd	7:45 Rx	Stephine Thu, Nov 10, 2016
3^rd	6:43	Lezlee Thu, Mar 16, 2017
1^st	8:02 Rx	Bruce Thu, Aug 3, 2017

Lezlee

6:43

Knee pu

WODs

Thu, Mar 16 2017

Cyclone

Deadlift Max

Handstand Holds

Foundations WOD #1