WODs

Wed, May 7 2025

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)
Launch SequenceFront Squat EMOM

Launch Sequence


(Time, Rx2)
For Time:

100 Burpees

*EMOM: 5 Box Jumps 30'/24'

Rx2: 24/20'


1st9:41 RxJamie Wed, May 7, 2025
2nd12:48 RxRachel Pe Wed, May 7, 2025
3rd13:33 RxKandi Wed, May 7, 2025
1st8:36 RxJustin C Wed, May 7, 2025
2nd10:36 RxClayton S Wed, May 7, 2025
3rd11:50 RxAnthony Wed, May 7, 2025

Gina Su11:48 Rx2
Justin C8:36 Rx
Jamie9:41 Rx
Erica12:44 step ups, 20'
Kim G15:35 Rx2
Clayton S10:36 Rx
Jesse M13:50 Rx
Danny22:59 Rx
Cody Wa14:43 Rx2
Cody Wh17:38 Rx2
BillDW scaled
Katie S13:59 Rx
Chase SDW scaled
Kat14:58 Rx2
Jack G16:44 Rx2
Piper18:59 Rx
Lezlee14:55 Rx2
Maggie W11:39 Rx2
Kandi13:33 Rx
Rachel Pe12:48 Rx
Anthony11:50 Rx
Tracy C21:34 step ups - 1/2 20#, 1/2 green box
Jenny14:46 Step ups
Dana16:59 60 box jumps @ rx2, 40 at 20'
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)