WODs

Wed, Mar 27 2019

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

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

Calorie Blast

Box Squat 10-3-3-3

BC.013

Calorie Blast

(Calories)
4 rds of:
1 minute cal bike
1 minute cal bike
1 minute cal row
1 minute cal bike
1 minute rest

Score is total calories

1^st

176 Rx

Becky S Wed, Mar 27, 2019

Becky S

176 Rx

Box Squat 10-3-3-3

(Weight)
Squat to a box, pause and then rise without leaning forward.

10, 3, 3, 3

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

Planned: Wed,Nov25,2020 Wed,Aug5,2020 Wed,Mar18,2020 Wed,Nov13,2019 Wed,Jul17,2019 Wed,Mar27,2019 Wed,Dec5,2018 Wed,Aug22,2018 Wed,Apr18,2018 Wed,Dec20,2017 Wed,Sep13,2017 Wed,May10,2017

Today

All Time

1^st	173 Rx	Rach Wed, Mar 27, 2019
2^nd	118 Rx	Kandi Wed, Mar 27, 2019 Rachel Pe Wed, Mar 27, 2019
3^rd	113 Rx	Amanda B Wed, Mar 27, 2019
1^st	265 Rx	Roger ( Wed, Mar 27, 2019
2^nd	180 Rx	Kevin H Wed, Mar 27, 2019
3^rd	175 Rx	Danny Wed, Mar 27, 2019

1^st	223 Rx	Erica Wed, Apr 18, 2018
2^nd	203 Rx	Rach Wed, Jul 17, 2019
3^rd	183 Rx	Jes Wed, Nov 25, 2020
1^st	315 Rx	Roger L Wed, Nov 13, 2019
2^nd	275 Rx	Luke Wed, Nov 25, 2020
3^rd	265 Rx	Roger ( Wed, Mar 18, 2020

Amanda Mc	63 Rx
Danny	175 Rx
Kevin H	180 Rx
Brian B	155 Rx
Rach	173 Rx	193x1
Lezlee	83 Rx
Amanda B	113 Rx
Brenda K	73# Rx
Roger (	265 Rx
Rachel Pe	118 Rx
Sagar	118 Rx
Kandi	118 Rx

26

(Reps, Rx+)
3 Rounds of
1 minute per station

Supine rows (Rx) / Chest to Bar Pullups (Rx+)
Jumping Squats
Bench Dips (Rx) / Ring Dips (Rx+)
Flutterkicks (2 count)
Rest

Planned: Wed,Mar27,2019 Wed,May9,2018 Thu,Jun16,2016

Today

All Time

1^st	495 Rx	Jes Wed, Mar 27, 2019
2^nd	472 Rx	Akilah Wed, Mar 27, 2019
3^rd	440 Rx	Lezlee Wed, Mar 27, 2019
1^st	410 Rx+	Brian B Wed, Mar 27, 2019
2^nd	351 Rx+	Roger ( Wed, Mar 27, 2019
3^rd	335 Rx+	Kevin H Wed, Mar 27, 2019

1^st	501 Rx	Erica Wed, May 9, 2018
2^nd	495 Rx	Jes Wed, Mar 27, 2019
3^rd	472 Rx	Akilah Wed, Mar 27, 2019
1^st	423 Rx+	Danny Wed, May 9, 2018
2^nd	410 Rx+	Brian B Wed, Mar 27, 2019
3^rd	351 Rx+	Roger ( Wed, Mar 27, 2019

Russell H	393 Rx
Jes	495 Rx
Amanda Mc	415 Rx
Akilah	472 Rx
Steve R	Did work	Not rx
Danny	Did work	Scaled 19.5 13:45
Roger (	351 Rx+
Kevin H	335 Rx+
Brian B	410 Rx+
Rach	423 Rx
Lezlee	440 Rx
Amanda B	415 Rx
Bruce	403 Rx
Brenda K	290	neg ring dips
Joely	322	air squats
James P	388 Rx
Dallas H	348	C2B attempts

BC.013

(Reps)
4 rounds for time of 1 minute each of the following:
Jump Rope (singles or doubles)
Mountain Climbers
Medball Cleans
Knee raises
Burpees
Rest

Score is total reps.

Planned: Sat,May28,2022 Wed,Oct30,2019 Wed,Mar27,2019 Tue,Nov20,2018 Tue,Sep4,2018 Mon,Feb12,2018 Tue,Jul18,2017 Wed,Apr26,2017

Today

All Time

1^st

502

Sagar Wed, Mar 27, 2019

1^st	727 Rx	Jessica L Wed, Oct 30, 2019
2^nd	719 Rx	Brenda K Tue, Sep 4, 2018
3^rd	524 Rx	Cassie Sat, May 28, 2022
1^st	607 Rx	Cody Wh Wed, Oct 30, 2019
2^nd	495 Rx	Anthony Wed, Oct 30, 2019
3^rd	419 Rx	Yashas Wed, Oct 30, 2019

Kandi	did work	Not Rx
Rachel Pe	did work	Not Rx
Sagar	502	singles, 12#, knee raises on ground