WODs

Wed, Sep 13 2023

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (76 days ago)
Front Burner10 Min EMOM - Thruster - X3 - From Ground

Front Burner


(Time, Rx+)
For Time:

20 Front Squats
20 Lateral Barbell Burpees
20 Push Presses
20 Lateral Barbell Burpees
20 Thrusters

RX=115/85
RX+=135/95

Planned: Wed,Sep13,2023 Wed,Jun28,2023 Thu,Sep29,2022 Mon,Jun28,2021
TodayAll Time

Jesse M10:21 Rx+
Gina Su12:26 55#
Jarod D9:11 Rx+
Justin C8:20 Rx+
Dan A16:22 95#
Russell H14:24 Rx+
Mak11:35 65
Chase S16:09 Rx
Rach10:43 Rx
Lezlee15:12 Rx
Sierra D10:13 Rx+
Reid10:48 Rx
Jes8:55 Rx+
Danny11:03 Rx
Brenda K11:41 65#
Jeris11:59 63#
Joshua Z15:30 Rx+ 11:27 2nd time through @ 95#
Justin L10:56 Rx
Stacy K11:20 53#
Sean18:01 95#
Kelby13:25 95#
Cody Wh13:03 Rx
Hallie13:30 63#
Andrew R8:18 Rx+
Haileigh15:38 63#
Tracy C15:06 65#, 55#, 35#, burpees over the red line
Piper11:36 65#
Rachel Pe17:56 Rx+
Anthony12:20 Rx+
JanaeDW Tues wod w/mods
Kat12:56 55#, 35#, burpees over bar
Kim S14:13 Rx through 5 thrusters, 75#
Avery B17:30 95#
Cayle8:16 Rx+
Bill11:30 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)