WODs

Mon, Nov 13 2023

Gymversary: Jes(6) & Russell H(6)
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (75 days ago)
Ben and Katie SSC30 - 30 Push ups

Ben and Katie SSC


(Reps, Rx+)
30min AMRAP
11 Toes to Bar
19 Box Jumps (24/20)
20 Med Ball Ab Mat Sit Ups (20/14)
23 Alternating Dumbbell Snatches (55/35)

Cash out: 225ft Bear Crawl

RX: with a partner - everyone bear crawls
RX+: Solo


1st365 Rx+Lezlee Mon, Nov 13, 2023
2nd319 Rx+Piper Mon, Nov 13, 2023
3rd247 Rx+Brenda K Mon, Nov 13, 2023
1st492 Rx+Justin C Mon, Nov 13, 2023
2nd478 Rx+Anthony Mon, Nov 13, 2023
3rd474 Rx+Chris Jo Mon, Nov 13, 2023

Kim G412 kr, 20# dbs
Dawn365 kr, su, 10#mb, 20#dbs
Kristidw mods
Justin C492 Rx+
Jamiedw mods
Erica425 mods
Tim V397 35#dbs
Jesse M365 Rx+
Brenda K247 Rx+
Danny322 Rx+
Chris Jo474 Rx+
Rach370 KR
Paula M292 SU - 10lbs - KR
Bill219 Rx+
Andrew R449 Rx+
Mak605 Rx
Gina Su459 30#
Lezlee365 Rx+
Brooke S459 20#
Chase S235 Rx+
Stacy K655 Rx
LexiDw scaled
Dan F365 Rx+
Cody Wh605 Rx
Justin L655 Rx
Piper319 Rx+
Rachel Pe622 Rx Partner w/Bruce
Bruce622 Mods - step up, knee raises
Anthony478 Rx+
Jarod D618 Rx Partner w/Cherokee
Sierra D618 Rx Partner
Logan B315 40#
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)