WODs

Fri, Nov 7 2025

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)

CB Rambo


(Reps)
30min AMRAP

13cal Bike
2 Goblet Alternating Lunge Circles (55/35)
10 Box Jumps (24/20)
7 Front Squats (95/65)
200m Row
15 Kettlebell Swings (55/35)

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

Swap Bike and Row if limited on equipment


1st1223 RxPiper Fri, Nov 7, 2025
2nd1070 RxStacie F Fri, Nov 7, 2025
3rd1005 RxRach Fri, Nov 7, 2025
1st1625 RxJustin C Fri, Nov 7, 2025
2nd1467 RxAnthony Fri, Nov 7, 2025
3rd1235 RxCody Wh Fri, Nov 7, 2025

Justin C1625 Rx
Brian Ma988 20#, 20' su, 65#, 35# kbs
Gina Su1003 Rx
Jamiedw scaled
Erica1240 su
Taylerdw scaled
Makandadw scaled
Brian L996 20', 65#, 35#
Marc1002 20', 65#
Celine1249 25 kb, 35 bb
Maggie J754 BW lunge circles, 35 bb
Chelsea MDW dw
Anthony1467 Rx
LexiDW DW
Hallie756 Rx
Lindsey WDW DW
Sara Th988 20kbs 33bar su
Rach1005 Rx Men’s rx
Cody Wh1235 Rx
Stacie F1070 Rx
Rachel Pe1003 Rx
Brenda K754 Mods
Lezlee1001 Rx
Danny1020 Rx
Piper1223 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)