WODs

Thu, Jun 15 2017

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

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (111 days ago)

Falcon

Max Minute Chest-To-Bar Pullups

BC.039

Foundations WOD #1

Falcon

(Time)
5 Rounds Of:
16 Overhead Lunge Steps (45/25 plate)
21 Burpees

Planned: Tue,Jun20,2023 Thu,Sep1,2022 Tue,Jun15,2021 Tue,Jan8,2019 Thu,Jun15,2017 Thu,Jun25,2015

Today

All Time

1^st	11:36 Rx	Davida Thu, Jun 15, 2017
2^nd	11:54 Rx	Erica Thu, Jun 15, 2017
3^rd	12:51 Rx	Heather E Thu, Jun 15, 2017
1^st	10:03 Rx	Steve R Thu, Jun 15, 2017
2^nd	12:37 Rx	Marc Thu, Jun 15, 2017
3^rd	16:14	John H Thu, Jun 15, 2017

1^st	9:19 Rx	Erica Tue, Jan 8, 2019
2^nd	9:47 Rx	Lexi Tue, Jun 15, 2021
3^rd	10:36 Rx	Jamie Tue, Jun 20, 2023
1^st	9:46 Rx	Justin C Tue, Jun 20, 2023
2^nd	10:03 Rx	Steve R Thu, Jun 15, 2017
3^rd	12:08 Rx	Jeremy D Thu, Sep 1, 2022

Chan	16:36	30#
Heather E	12:51 Rx
Adam P	20:10	25#
Kelsey M	20:06	3rds
Marc	12:37 Rx
Steve R	10:03 Rx
Amanda R	16:09 Rx
Rachel Pe	19:08 Rx
Lezlee	18:02	1 rd 15#
Davida	11:36 Rx
Erica	11:54 Rx
John H	16:14	25#/10# 4Rds

Max Minute Chest-To-Bar Pullups

(Reps)
Max Reps in 60 seconds of C2B pullups, Chest must touch bar to count.

Planned: Thu,Aug20,2020 Thu,Nov7,2019 Thu,Mar7,2019 Thu,Jul26,2018 Thu,Mar8,2018 Thu,Oct12,2017 Thu,Jun15,2017 Thu,Oct13,2016

Today

All Time

1^st	24 Rx	Davida Thu, Jun 15, 2017
2^nd	11 Rx	Erica Thu, Jun 15, 2017
3^rd	27	Heather E Thu, Jun 15, 2017
1^st	21 Rx	Steve R Thu, Jun 15, 2017
2^nd	11 Rx	Adam P Thu, Jun 15, 2017
3^rd	35	Chan Thu, Jun 15, 2017

1^st	24 Rx	Davida Thu, Jun 15, 2017
2^nd	19 Rx	Lindsy Thu, Oct 13, 2016
3^rd	17 Rx	Erica Thu, Jul 26, 2018
1^st	21 Rx	Steve R Thu, Jun 15, 2017
2^nd	20 Rx	Bill Thu, Oct 12, 2017
3^rd	16 Rx	Kevin H Thu, Mar 7, 2019

Chan	35	Jumping C2B
Heather E	27	Jumping C2B
Adam P	11 Rx
Kelsey M	6	Jumping C2B
Steve R	21 Rx
Davida	24 Rx
Erica	11 Rx
John H	10	Jumping pullups

BC.039

(Reps)
20-minute EMOM
At the beginning of each minute, complete 2 manmakers. With the rest of the minute, complete max rep:
1st minute: Jumping Wall Touches
2nd minute: Mountain Climbers
3rd minute: Ring Rows
4th minute: Jumping Squats
5th minute: Burpees
Repeat same exercises for 4 more rounds. Score is total reps including manmakers.

Planned: Mon,Feb3,2020 Mon,Jan14,2019 Wed,May30,2018 Wed,Oct11,2017 Thu,Jun15,2017

Today

All Time

1^st	523	Lindsey K Thu, Jun 15, 2017
2^nd	466	Michelle H Thu, Jun 15, 2017
3^rd	321	Esther Thu, Jun 15, 2017
1^st	403	Ryan J Thu, Jun 15, 2017

1^st	549 Rx	Martha Wed, Oct 11, 2017
2^nd	500 Rx	Lezlee Wed, Oct 11, 2017
3^rd	481 Rx	Rachel Pe Wed, Oct 11, 2017
1^st	461 Rx	Matt Y Mon, Jan 14, 2019
2^nd	351 Rx	Roger ( Mon, Jan 14, 2019
3^rd	337 Rx	Kelsey G Mon, Jan 14, 2019

Esther	321	10#
Ryan J	403	20#
Lindsey K	523	15#
Michelle H	466	10#

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

6:40

Diana B Thu, Jun 15, 2017
Pris Thu, Jun 15, 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

Pris	6:40	Knee Push-ups, singles
Diana B	6:40	Knee Push-ups, singles