WODs

Fri, Aug 13 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 (125 days ago)

Back to School


(Reps)
30min AMRAP
15 Back Squats (from rack) (205/155)
20 Vups
10 Kettlebell (x1) Front Squats (right) (55/35)
10 Kettlebell (x1) Front Squats (left) (55/35)
10 Burpees
15 Box Jumps (24/20)

Dumbbell can be substituted for a kettlebell if equipment limitations require.

Back Squats can be done out of order if rack limitations require.

Planned: Fri,Jan26,2024 Fri,Aug13,2021
TodayAll Time

Dawn160 70# bs, 20# kb, black box step ups
Kandi320 105# bs, 20# kb
Sherokee221 125# bs
Tim V285 Rx
Ian R307 Rx
Jamie400 105# BS, 20# KB
Jes464 Rx
Erica375 Rx
Sagar303 115#BS, 35#KB
Lexi244 123# bs
Sherie297 95#bs, 25#kb
Rachel Pe381 83#bs, 25#KB
Lezlee394 83# bs, 20# kb
Cody Wh335 115#BS, 35# KB, step ups
Davida160 173# bs
Brenda K349 95# 30#
Chris Jo300 Rx
Bill246 Rx
Aubrey245 63lb BS - 20lb KV - Stepups
Iesha255 63lbs BS - 25lbs KB
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)