WODs

Mon, Oct 3 2016

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (123 days ago)
PC 16.2Power Clean 10-3-3-3

PC 16.2


(Time)
400 Meter Run
15 Medball Cleans (20/14)
20 Swings (55/35)
25 Knees to Elbows
50 Box Jumps (24/20)

TodayAll Time

Erica10:24 Rx
Bill10:51 Step ups
Roger (7:59 Rx
Natasha B11:39 knee ups
Charles S7:54 jumping knee 2 e
Victoria K11:27 knee ups
Karissa11:29 25# knee ups
Akilah9:00 Rx #20 for medball cleans. No 14# ball available.
Amanda R11:36 Rx
Steve R7:45 Rx
Amber H9:13 jumping k2e, stepups
Kevin H11:00 Rx
Lou5:51 Rx
Brenda K11:48 Rx
Shawn M6:45 Rx
John Z7:28 Rx #70
Amanda B10:54 Rx
Steve S7:45 Rx
Brian B10:04 Rx
Marc11:21 Rx
Colt8:10 Rx
Cassie12:16 knee ups
Logan G9:53 Rx
Stephine11:35 Rx
Tara H10:19 lots of mod
Josh Ku12:46 stepups, 35#
Marta12:27 k2e
Mark P9:59 k2e, 35#
Brandi O10:52 1/2 k2e mod
Matt B11:07 35#
Roger L7:40 Rx
Becky S14:36 Rx Wahoo! RX!
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)