WODs

Tue, Sep 5 2023

Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (126 days ago)
Unlocked 23.4aBarracuda

Unlocked 23.4a


(Reps, Rx2, Rx3)
12 Min AMRAP
12 Burpess to plate
12 Plate Ground to overhead 45/35 - 35/25
Lunge 25’ with plate (Red tape floor)
12 Burpees to plate
12 Plate Ground to overhead 45/35 - 35/25
Repeat until time cap

Then move on to 23.4b

Planned: Tue,Sep5,2023 Sat,Apr8,2023 Fri,Apr7,2023
TodayAll Time

Jeris128 Rx2
Justin C184 Rx
Jessica B49 Rx2
Jamie159 Rx
Jarod D171 Rx
KristiDW scaled
Kat123 15#, lunges
Jesse MDw scaled
Alyssa C123 Rx
Brenda K140 Rx2
LexiDW scaled
Rach128 Rx
Bill112 Rx
Cooper181 Rx
Chase S110 Rx
Sean98 Rx
Marc77 Rx
Jes137 Rx
Joshua Z147 Rx
Gina Su114 Rx
Brooke S118 15
Russell H101 Rx
Clayton S171 Rx
Mak115 Rx
Kelby118 Rx
Hallie98 Rx2
Sierra D116 Rx
Stephine116 Rx
Justin L5 Rx
Stacy K112 Rx2
Aden171 Rx
Kandi140 Rx
Bruce98 BW lunges
Piper123 Rx
Taylor S102 Rx2
charles w49 Rx
Lezlee123 Rx
Brailey B52 Rx2
Zachery74 Rx2
Cody Wh147 Rx
Avery B80 Rx
Braden98 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)