WODs

Sat, Jan 28 2023

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Fri, Mar 6, 2026 at 6:30pm SSC Open 26.2 Friday Night Lights
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (138 days ago)

Thank You TikTok


(Reps, Rx+, Rx2)
EMOM 25

Minute 1: 5 DEVIL PRESS
Minute 2: 10 DUMBBELL SQUATS
Minute 3: 10 PUSH-UPS (on DB)
Minute 4: 15 REVERSE LUNGES (with DB)
Minute 5: 15 SIT-UPS (ABMAT)

RX+=55/40
RX=45/30
RX2=35/20


1st55 Rx2Brenda K Sat, Jan 28, 2023
2nd55 Hallie Sat, Jan 28, 2023
3rd53 Lindsay Sat, Jan 28, 2023
1st55 RxKelsey G Sat, Jan 28, 2023
Tim V Sat, Jan 28, 2023
2nd55 Rx2Reid Sat, Jan 28, 2023
3rd55 Sean Sat, Jan 28, 2023
Bill Sat, Jan 28, 2023

Brenda K55 Rx2
Rachel PeDW scaled
MakDW 16:58; Mondays
Bill55 30#, 45#, 55#
MarcDW scaled
Chase SDW scaled
Hallie55 10# lunges
JamieDW scaled
Sean55 Changed weight for last two rounds
Clayton SDW scaled
Claire PDW Wednesday workout
Tim V55 Rx
Reid55 Rx2
Lindsay53 RX weight, last round did 3 DP
LezleeDidn’t record reps Originally programmed reps , #15, hotel fitness center
Kelsey G55 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)