WODs

Wed, May 10 2023

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)
A Dream8 Min EMOM - Overhead Squat - X3 - From RackTabata +2 - Assault Bike

A Dream


(Reps)
3 min AMRAP
10 Thrusters (95/65)
10 Pullups

30 sec Rest

3 min AMRAP
10 Power Cleans (95/65)
10 Burpees

30 sec Rest

3 min AMRAP
10 Split Jerks (95/65)
10 Box Jumps

Planned: Wed,May8,2024 Wed,May10,2023 Tue,May10,2022 Tue,Jun16,2020 Mon,Dec23,2019 Mon,Jul22,2019 Mon,Dec10,2018 Mon,Sep25,2017 Tue,Jun28,2016 Wed,Oct14,2015
TodayAll Time

Russell H100 Rx
Justin C173 Rx
Dawndnd scaled
Jamie155 Rx
Tim V110 Rx
LezleeDW Push ups instead of pull-ups , @ home
Jesse M122 Rx
Hallie75 53#, BPU
Sean83 65#
Reid114 Rx
Lindsay67 Half Pull ups
Terrydw rr, banded pu
Rondadw rr, banded pu
Gina Su110 65#
Chase S85 Rx
Brooke Sdw 45#
Cody Wh93 Rx
Stacy K60 rr, 35#
Piper84 Rx
Rachel Pe114 Rx
Lexi92 Rx
Claire P60 scaled
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)