WODs

Thu, Jul 27 2017

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

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (73 days ago)

UH-60

MAX MINUTE Ring Dips

BC.018

Foundations WOD #4

UH-60

(Time)
4 Rounds for Time
50 Superman Rocks
20 Burpees
50 Hollow Rocks

Planned: Wed,Aug14,2024 Thu,Oct29,2020 Thu,Jul27,2017

Today

All Time

1^st	21:14 Rx	Karissa Thu, Jul 27, 2017 Heather E Thu, Jul 27, 2017
2^nd	27:33 Rx	Nikki Thu, Jul 27, 2017
3^rd	29:44	Pris Thu, Jul 27, 2017
1^st	21:45 Rx	Chan Thu, Jul 27, 2017
2^nd	25:10 Rx	Roger L Thu, Jul 27, 2017
3^rd	22:15	Ian R Thu, Jul 27, 2017

1^st	18:03 Rx	Lezlee Thu, Oct 29, 2020
2^nd	18:40 Rx	Jamie Wed, Aug 14, 2024
3^rd	19:44 Rx	Erica Thu, Oct 29, 2020
1^st	16:04 Rx	Kelsey G Thu, Oct 29, 2020
2^nd	18:10 Rx	Kelby Wed, Aug 14, 2024
3^rd	21:33 Rx	Jonathan D Wed, Aug 14, 2024

Chan	21:45 Rx
Heather E	21:14 Rx
Karissa	21:14 Rx
Pris	29:44	Mod hollow rocks
Diana B	29:45	Mod hollow rocks
Kalyn	31:35	Mod
Roger L	25:10 Rx
Nikki	27:33 Rx
Ian R	22:15	3 Rounds

MAX MINUTE Ring Dips

(Reps)
use band as necessary.

Planned: Thu,Aug27,2020 Thu,Nov14,2019 Thu,Jul25,2019 Thu,Apr18,2019 Thu,Nov29,2018 Thu,Aug2,2018 Thu,Mar15,2018 Thu,Feb8,2018 Thu,Oct19,2017 Thu,Jul27,2017 Thu,Mar9,2017 Thu,Dec29,2016

Today

All Time

1^st	7	Nikki Thu, Jul 27, 2017
1^st	7 Rx	Roger L Thu, Jul 27, 2017
2^nd	6	Ian R Thu, Jul 27, 2017

1^st	22 Rx	Davida Thu, Feb 8, 2018
2^nd	.5 Rx	Rachel Pe Thu, Nov 29, 2018 Samantha C Thu, Nov 29, 2018 Amanda B Thu, Mar 9, 2017
3^rd	3 Rx	Leah Thu, Aug 27, 2020
1^st	25 Rx	Shawn M Thu, Mar 9, 2017
2^nd	22 Rx	Francisco C Thu, Jul 25, 2019 Roger ( Thu, Apr 18, 2019 Colt Thu, Mar 9, 2017
3^rd	20 Rx	Guy Thu, Apr 18, 2019 Danny Thu, Nov 29, 2018

Roger L	7 Rx
Nikki	7	Skinny Purple
Ian R	6	Skinny Purple

BC.018

(Reps)
24 minute EMOM:
(Minutes 1, 7, 13, 19)
3 trips to fence from overhead door of
Farmer's Carry followed by maxrep
goblet squats
(Minutes 2, 8, 14, 20)
3 trips of Farmer's Carry followed by maxrep
swings
(Minutes 3, 9, 15, 21)
3 trips of Farmer's Carry followed by max rep
push press
(Minutes 4, 10, 16, 22)
3 trips of Farmer's Carry followed by max rep
dumbbell cleans
(Minutes 5, 11, 17, 23)
3 trips of Farmer's Carry followed by max rep
Romanian Deadlift
(Minutes 6, 12, 18, 24)
3 trips of Farmer's Carry followed by maxrep
weighted Lunge Steps

Planned: Wed,Jul31,2019 Wed,Sep5,2018 Mon,Feb26,2018 Thu,Jul27,2017 Mon,May8,2017

Today

All Time

1^st	364 Rx	Michelle H Thu, Jul 27, 2017
2^nd	240 Rx	Kandi Thu, Jul 27, 2017
3^rd	224 Rx	Lindsey K Thu, Jul 27, 2017
1^st	130 Rx	Marc Thu, Jul 27, 2017
2^nd	80	Roger ( Thu, Jul 27, 2017

1^st	364 Rx	Michelle H Thu, Jul 27, 2017
2^nd	330 Rx	Rach Wed, Sep 5, 2018
3^rd	254 Rx	Becky S Mon, May 8, 2017
1^st	276 Rx	Uday Wed, Jul 31, 2019
2^nd	231 Rx	Yashas Wed, Jul 31, 2019
3^rd	211 Rx	Yashpaul Wed, Jul 31, 2019

Marc	130 Rx	35,30,20
Amber H	182 Rx
Kandi	240 Rx
Lindsey K	224 Rx
Michelle H	364 Rx	#10
Cassie	140 Rx	#20
Roger (	80	15 minutes, 55, 35

Foundations WOD #4

(Time)
3 Rounds for Time

200m Run (3 laps indoor)
10 Lunge Steps
10 Jumping Pull-ups

Skill Work:
Kipping, Jumping, & Banded Pullups

Planned: Sat,Feb3,2018 Tue,Nov14,2017 Tue,Oct10,2017 Tue,Sep26,2017 Thu,Aug24,2017 Thu,Aug10,2017 Thu,Jul27,2017 Thu,Jun29,2017 Thu,Jun22,2017 Thu,Jun8,2017 Thu,May25,2017 Thu,May18,2017

Today

All Time

1^st	6:51 Rx	Britini Thu, Jul 27, 2017
1^st	6:18 Rx	Lee Thu, Jul 27, 2017
2^nd	6:25 Rx	Bruce Thu, Jul 27, 2017

1^st	5:12 Rx	Rachel Pe Thu, Mar 9, 2017
2^nd	5:16 Rx	Lezlee Thu, Mar 9, 2017
3^rd	5:26 Rx	Amanda Mc Tue, Oct 10, 2017
1^st	5:43 Rx	Lee Thu, Aug 10, 2017
2^nd	5:54 Rx	Steve S Thu, Jan 21, 2016
3^rd	6:08 Rx	Kevin Wen Thu, Aug 10, 2017

Bruce	6:25 Rx
Britini	6:51 Rx
Lee	6:18 Rx