WODs

Thu, May 6 2021

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 (127 days ago)
Knuckle Ball10 EMOM Bear Crawl Sprint

Knuckle Ball


(Reps, Rx+, Rx2)
15 Min AMRAP

60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (155/125)

RX+= 275/185
RX2= 135/95
RX2= 60 Singles


1st315 Rx+Jes Thu, May 6, 2021
2nd313 Rx+Erica Thu, May 6, 2021
3rd446 RxLacy Thu, May 6, 2021
1st300 Rx+Ian R Thu, May 6, 2021
2nd435 RxGarrett S Thu, May 6, 2021
3rd385 Rx2Clayton S Thu, May 6, 2021

Kristi302 Rx
Dawn231 85#, 8#wb, singles
Ian R300 Rx+
Morgan E305 singles
Lacy446 Rx
Ady482 singles
Garrett S435 Rx
Tim V494 singles
Erica313 Rx+
Lezlee315 #133 DL & singles at home
Sherokee305 173 singles
Lexi303 Rx
Caitlyn C375 125 singles
Sagar370 Rx2
Brenda K200 Rx With weight vest
Bill502 scaled
Clayton S385 Rx2 DU
Sherie250 Rx
Cody Wh395 singles w/rx weight
Rachel Pe306 Rx
Jes315 Rx+
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)