WODs

Wed, Jul 23 2025

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (78 days ago)
Route 4410 Min EMOM - Rope Climb - X1

Route 44


(Time, Rx+)
4 rounds:

400m run
44 push ups
44 air squats

RX+- Weighted Vest

TodayAll Time

Tanner29:44 Rx
Russell HDW scaled
LexiDW scaled
Tim VDW scaled
DawnDW scaled
Ian R20:32 1/2 reps
Clayton S25:40 Rx
Jesse M35:17 Rx+ 30 lb vest
Danny33:27 Rx
Gina Su23:08 Kpu
JesDW scaled
HallieDW scaled
Cody Wa30:08 Rx
Camber31:28 Kpu
Brooke SDW scaled
Joshua Z22:39 Rx+
Stacie F29:57 Rx
Chase S25:39 Rx
Cody Wh27:19 Rx+
LindsayDW Dw
Brenda KDW scaled
Katie S37:48 scaled
Jack G38:40 scaled
MarcDW scaled
Kelby30:34 Rx+
Alyssa C31:02 Rx
Kat45:21 kpu
Bruce27:56 row, 3 rds
Rachel Pe19:46 15pu
Chelsea R36:13 kpu, row
Anthony22:05 Rx+
Jenny30:34 row, muted squats
Dana28:55 rr, muted squats
Cruz,25:30 2rds, muted squat, 22 hrpu
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)