WODs

Fri, Dec 1 2023

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (76 days ago)

Minnesota 3


(Time)
5 Rounds for Time
12 Handstand Pushups
19 Chest to Bar Pullups
30 Reverse Lunges
28 Deadlifts (155/105)
28 Dumbbell Push Press (55/35)

Sgt. Kort Plantenberg, Chief Warrant Officer 2 James Rogers Jr. and Chief Warrant Officer 2 Charles Nord, ofthe 2-211th GSAB, Minnesota Army National Guard, were killed Dec. 5 2019 when their Blackhawk helicopter went down near Marty, MN while on a maintenance test flight.

TodayAll Time

Russell H30:21 1/2 reps, rr, bhspu
Justin C38:21 dips, pu
Taylerdw 3 rds @ 22:00, mods
Vadordw 548 @ 40:00, mods
Stephine44:42 mods
Marcdw 2 rds @ 23:00, mods
Jesse MDW 27:08, 3 rounds, HRPU
Chris JoDW 20:04, 1/2 reps Rx
JesDW 20:58, 1/2 reps, push and pullups
Cody WhDW 22:09, 1/2 reps, push and pull-ups
Rachel PeDW RX’d Saturdays WOD.
Joshua ZDW 1/2 reps, box pu
Jarod DDW 20:06, 3 rds, box pu, pull ups, 135#, 40#
Sierra DDW 9:16, Thurs WOD
LexiDW Mods
PiperDW 33:55, 3 rds, 30#, pikes
AnthonyDW 18:51, 1/2 reps
Stacy KDw scaled
Dan FDW 33:41, 4rds, Rx
ReidDW 32:15, 2rds, Rx
Justin LDW scaled
KatDW 22:22, 1/2 reps, 105, 15, RR
CamdenDw 22:23, 1/2 reps, PU, Box HSPU, 135, 35
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)