WODs

Fri, Jun 27 2025

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)

Hotshots 19


(Time, Rx2)
6 Rounds For Time

30 Air Squats
19 Power Cleans RX=135/95 RX2=115/75
7 Strict Pull-Ups RX2= Pull-Ups
400 meter Run

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

TodayAll Time

Jesse M22:20 3 rds
Gina Su39:19 mods, 63#, rr
Justin C28:22 Rx
Tanner38:48 mods, 5 rds (3 Rx, 2 Rx2)
Tayler31:38 scaled
Brenda K39:09 53 Rar
Danny34:12 Partner
JesDW scaled
Chase S35:12 Partner
Rach35:48 Rx2
Jack GDW scaled
Joshua Z37:00 Rx
Jarod D39:33 Rx
PiperDW scaled
CamberDNF 46:34
Alyssa CDNF 40:25 5 rounds
BillDNF 45:48
Rachel Pe29:59 partner 95lbs & 21 strict pullups!!
Lezlee29:59 partner
Dillon Br20:07 partner
Cody Wh20:07 partner
Bruce21:08 135#, RR, row
Chelsea R22:05 75#, banded, row
Brendan KDW 5.5 rds rx2
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)