WODs

Tue, Sep 21 2021

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

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (76 days ago)

Fly Trap

Sunflower Complex

Fly Trap

(Time)
400m run (buy in)

15-12-9
Med ball cleans (20/14)
Broad jump burpees
V-ups

500m row (buy out)

Planned: Thu,Sep21,2023 Wed,Jul12,2023 Tue,Mar1,2022 Tue,Sep21,2021 Wed,Sep25,2019 Mon,Mar26,2018 Wed,Aug16,2017 Thu,Oct1,2015

Today

All Time

Dawn	14:33	10#, bent knee
Erica	11:30 Rx
Jamie	10:05 Rx
Russell H	16:07 Rx
Sherokee	15:22	bent knee
Riley Z	14:14	scaled
Marc	14:30 Rx
Tim V	14:38 Rx
Jason L	15:38	15#, bent knee
Ian R	10:28 Rx
Jes	10:35 Rx
Brenda K	12:50 Rx
Matt Y	11:27 Rx
Jesse M	12:05 Rx
Tim E	16:52	SU
Iesha	17:41 Rx
Cody Wh	11:51 Rx
Sierra D	15:48 Rx
Jeremy D	11:02 Rx
Bill	11:59 Rx
Sherie	12:19 Rx
Anthony	10:08 Rx
Rachel Pe	12:36 Rx
Lexi	10:35 Rx
Sagar	14:02 Rx
Avery B	15:25 Rx
Kandi	11:20 Rx
Joely	15:29	Row x2, burpees

Sunflower Complex

(Reps, Rx+, Rx2)
EMOM (10 Min)
Complex Consisting of:
1 Power Clean
1 Front Squat
1 Front Rack Push Press
1 Back Squat
1 Back Rack Push Press

RX+ = 135/95
RX = 115/75
RX2 = 105/70

*All movements at same weight, without dropping the bar during round, rounds cannot be skipped

Planned: Wed,Sep24,2025 Mon,Aug5,2024 Mon,Aug28,2023 Mon,May15,2023 Thu,Dec9,2021 Tue,Nov30,2021 Tue,Sep21,2021 Thu,Apr1,2021 Mon,Aug31,2020 Mon,Jul15,2019

Today

All Time

Dawn	did work	50-45#, every 30 sec 5min
Erica	50 Rx+
Jamie	50 Rx+
Russell H	50 Rx+
Marc	50 Rx+
Tim V	Did work	50-135#, every 30 sec 5 min
Jason L	50	65#
Ian R	50 Rx+
Jes	50 Rx+	115# (mens Rx)
Brenda K	50 Rx
Matt Y	50 Rx
Jesse M	50 Rx+
Tim E	50	75#
Iesha	50 Rx
Cody Wh	50 Rx2
Sierra D	50 Rx	83#
Sherie	50 Rx
Anthony	50 Rx
Rachel Pe	50 Rx
Lexi	50 Rx
Sagar	50 Rx2	5@105, next 5@115
Avery B	50 Rx
Kandi	50 Rx
Joely	50	#15