Whiteboard Search
Friday, September 26, 2025

Sidewinder

Metcon:
3 min on, 2 min off for 6 Rounds
10 Shuttle Runs
7 Bar Muscle Ups
Max reps Alt. Overhead Lunges in place 115/85lbs (take from the ground)
-Scale BMU to allow you at least :45 on lunges

Mandatory Mobility:
3 min glute smash per side
3 min lat smash per side

Optional Additional/Alternative Work:
3 rounds, each round for time
30/24 Row Calories
Rest 1 min
30/24 Ski Erg Calories
Rest 1 min
30/22 Echo Bike Calories
Rest 2 mins

You must login above to log your score

Amelia Bloch
Avg 10-16 lunges per rd. Scaled for BMU practice
4 Banded BMU unbroken ea rd. 55# back rack lunges. Accessory work before class
12
0
Add Comment Add GIF
Cancel
Ashley Brocker
105 (20/20/17/16/15/17)
0
0
Add Comment Add GIF
Cancel
Cass Baier
lol to lunges - burpee C2B, dropped to 65# after rd1
Shuttles went well 😂
16
0
Add Comment Add GIF
Cancel
Chelsea Sherman
81 lunges @65#
5 box BMU. Should have went heavier.
15
0
Add Comment Add GIF
Cancel
Cody Stelmach
106 rx (24/20/16/16/15/15)
16
0
Add Comment Add GIF
Cancel
Conor Berndt
120.
With a tummy ache, thx for the support Cody.
12
0
Add Comment Add GIF
Cancel
Danielle Stelmach
54 (12/12/10/5/6/9) *4 banded BMU per round, 85#
10
0
Add Comment Add GIF
Cancel
David Rueckl
Strategic planning meeting this morning.
I would rather have been at the gym. Did not show up, did not move forward 30’
11
0
Add Comment Add GIF
Cancel
Derek Zehms
52
10
0
Add Comment Add GIF
Cancel
Erika Donaldson
60 @65# 3 BMU per round
Have a great weekend, everyone!
15
0
Add Comment Add GIF
Cancel
Jenny Renon
35–75# rd 1 then 70#/BMU from box
10
0
Add Comment Add GIF
Cancel
Jessica Ploof
43 lunges 65#
BMU off box
14
0
Add Comment Add GIF
Cancel
Justin Bruehl
112-->20/20/21/18/15/18
Straight on MUS/// two sets lunges except last round.
13
0
Add Comment Add GIF
Cancel
Justin Peterson
110 [13(came out slow because scared of it hurting)/16/18/18/20/25]
13
0
Add Comment Add GIF
Cancel
Justin Riege
50 lunges (4/5/5/5/5/5 bmu)
12
0
Add Comment Add GIF
Cancel
Kelsey Waack
74 lunges @ 65#
BMU from box
17
0
Add Comment Add GIF
Cancel
Liz LeCaptain
56 Lunges Rx (6-10-10-10-12-8)
BMU: 5/4/4/4/4/4
15
0
Add Comment Add GIF
Cancel
Liz LeFevre
61 OH Lunge- ring row/push up / #85
15
0
Add Comment Add GIF
Cancel
Lucy Covaciu
62 lunges 45 #
Ring rows and knee Pushups
14
0
Add Comment Add GIF
Cancel
Megan Johnson
86 reps @ 65%. PU instead of BMU.
15/15/15/13/14/14.
10
0
Add Comment Add GIF
Cancel
Nathan Henrigillis
50 155# deadlift, perch bmu
16
0
Add Comment Add GIF
Cancel
Pamela Gehl
22 lunges scaled
55lb barbell, bmu off box
16
0
Add Comment Add GIF
Cancel
Samarth Mistry
60 (10x6) sc 75#, Box BMU
11
0
Add Comment Add GIF
Cancel
Schwetty Sanders
yesterday's workout
subbed kb swings for jumping which was not ok. 67 sit ups
1
0
Add Comment Add GIF
Cancel
Sylvia Christensen
83
20/18/16/10/9/10. Everything went well until I had to break BMU into 6/1,6/1,5/2 the last 3 rounds 🥲. 4 mile run
15
2
Gazelle always practicing gazelling
Justin Bruehl
Sylvia Christensen
Add Comment Add GIF
Cancel
Theresa Rosenquist
🚣🏻‍♀️Row’d🚣🏻‍♀️ 1:15.00
🌬️ & 🌊 & Rusty after 10 days away.
6
0
Add Comment Add GIF
Cancel
Tom Fameree
69 ohl @ 95#
GHD’s for BMU (cranky shoulder)
17
0
Add Comment Add GIF
Cancel