WODs

Tue, Jan 10 2023

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Welcome: Justin C
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)
Station Eleven10 Min EMOM - Power Snatch - X3

Station Eleven


(Time, Rx+)
For Time

Buy In 100 Double Unders

3 Rounds of
5 Chest to Bar Pull-ups
10 ABMAT Situps
10 Box Jumps 24/20
20 Front Squats (95/75)

RX+= BJ @ 30/24 - FS @ 115/95

Planned: Wed,Jan10,2024 Tue,Jan10,2023 Mon,Jan17,2022
TodayAll Time

Dawn9:30 mods
Jamie7:29 Rx
Tim V8:23 Singles
Justin C8:12 Rx
Kim S9:43 singles, Banded PU
Poncho9:22 Singles
Marc10:30 Rx
Brenda K11:30 Rx
Bill8:30 Rx
Erica12:32 RR
Hallie14:29 Singles, 5 pound plate BJ, banded PU
Chase S11:30 Singles
Lezlee11:20 Rx
Kelby12:30 Rx
Jeremy D8:05 Singles
Jes11:55 Rx
Lindsay13:00 SU, RR
Davida7:16 Rx
Russell H12:22 Rx
Kandi8:00 Rx
Clayton S9:12 Step Ups
Reid10:30 Rx
Kristin T10:49 Ring rows, plate jumps
Andrew R7:30 Rx
Ralpheal10:54 Rx
Sherie12:17 Rx
Chris Jo8:06 Rx
Sean15:34 Banded pull ups, singles
Stephine14:13 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)