WODs

Mon, Jan 5

Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Fri, Mar 6, 2026 at 6:30pm SSC Open 26.2 Friday Night Lights
Fri, Mar 13, 2026 at 6:30pm SSC Open 26.3 FNL
Sat, Apr 4, 2026 at 9:00am Snatch Clinic - Ana Martin
Neon Static10 Min EMOM - Push Press - X5 - From Rack

Neon Static


(Reps, Rx2)
15 Min AMRAP

10 Wall Balls (20/14)
12 Hand-Release Push-ups
7 Dumbbell x1 Shoulder to Overhead - Right (55/35)
7 Dumbbell x1 Shoulder to Overhead - Left (55/35)
200m Row

RX2=DB 30/20

This workout develops upper–body pushing strength and anaerobic capacity while also reinforcing core stability. The conditioning component increases work capacity and accelerates recovery in subsequent sessions.


1st1182 RxErica Mon, Jan 5, 2026
2nd1160 RxJamie Mon, Jan 5, 2026
3rd1101 RxJes Mon, Jan 5, 2026
1st1426 RxJustin C Mon, Jan 5, 2026
2nd1218 RxAnthony Mon, Jan 5, 2026
3rd1186 RxClayton S Mon, Jan 5, 2026

Marc999 Rx Army HRPU
Justin C1426 Rx
Jamie1160 Rx
Clayton S1186 Rx
Tanner966 Rx
Erica1182 Rx
Brian MaTest scaled
Celine1257 20# db, kpu
Maggie J608 10# mb, 15# db, kpu
Gracie508 10# mb, 10# db, kpu
Katie D959 Rx
Chelsea M1180 20#, kpu
Ashley W562 20# db, kpu
Braya951 15lbs DB
Jesse M1080 Rx
Danny734 Rx
Lezlee737 Rx
Bill966 Rx
Stacie F1185 Rx2
Sean721 Rx2
Jes1101 Rx
Brenda K496 Rx
McKenzie L1064 20lbs
Gina Su962 Rx
Camber869 Rx
LexiDW scaled
Sara Th954 Rx2
Mike S944 Rx
DawnDW scaled
Tim VDW scaled
Chase SDW scaled
RondaDW scaled
TerryDW scaled
Jack G744 Rx2
Cody Wh1181 Rx
Lindsay M762 scaled
Russell H728 Rx
ShaineDW scaled
Dillon Br954 Rx
Rachel Pe727 Rx
Bruce721 Rx
Piper732 Rx
Anthony1218 Rx
Cooper744 Rx
Jonathan D1171 Rx
Shane Po744 Rx
Jarod W744 KPU/35#
Kandi834 Rx
Anastasia708 10# wb, 20# db
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)