WODs

Mon, Nov 3 2025

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)
Dont Fight the Mountain10 Min EMOM - Power Clean - X3

Dont Fight the Mountain


(Reps)
15min AMRAP

6 Dumbbell (x2) Thrusters (35/20)
4 Toes to Bar
4 Alternating Lunge Circles
6 Dumbbell (x2) Jump Squats (35/20)

Lunge Circle:
Clockwise: (Right Leg) Forward Lunge, Cossack Squat, Rear Lunge; (Left Leg) Rear Lunge, Cossack Squat, Forward Lunge (one 1)
Counter-clockwise: (Left Leg) Forward Lunge, Cossack Squat, Rear Lunge; (Right Leg) Rear Lunge, Cossack Squat, Forward Lunge (rep 2)

Dumbbell Jump Squats: Dumbbells are in front rack


1st157 RxJamie Mon, Nov 3, 2025
2nd146 RxGina Su Mon, Nov 3, 2025
3rd130 RxRachel Pe Mon, Nov 3, 2025
Kandi Mon, Nov 3, 2025
1st170 RxJustin C Mon, Nov 3, 2025
2nd156 RxJoshua Z Mon, Nov 3, 2025
3rd134 RxAnthony Mon, Nov 3, 2025

Justin C170 Rx
Brian Madw scaled
Camber82 Rx
Jamie157 Rx
Mike S86 Rx
Dan A100 30#
Stacie F112 Rx
Clayton Sdw scaled
Marc90 Rx
Brenda K60 Rx 30#db
Celine106 muted cossack squat
Bill91 muted cossack squat
Maggie J90 1/2 lunges, 15#, muted
Hallie71 Rx
Chelsea MDW DW
Stacy KDW DW
Cody Wh113 Rx
Audria100 Knees to chest
Jesse M120 Rx
Gina Su146 Rx
Danny100 Rx
Brooke SDW 10lbs - KR
Brooke C94 10lbs - KR
Lezlee102 Rx
Sean86 Rx
Chase S104 Rx
Alyssa C112 Rx
Joshua Z156 Rx
Kandi130 Rx
Piper112 Rx
Rachel Pe130 Rx
Anthony134 Rx
Jonathan D123 Rx
Sara Th88 15#
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)