WODs

Tue, Jan 13

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
Chaos Theory10 Min EMOM - Tempo Deadlift - X5

Chaos Theory


(Reps, Rx2)
AMRAP 20min:

12 Chest-to-Bar Pull-ups
15 Kettlebell Deadlifts x2 (55/35)
500m Row

Can use dumbbell if not enough KB. If use DB only one head needs to touch ground.

Rx2=pull ups

This session builds pull endurance and posterior stamina while taxing grip across multiple modalities. The row sustains aerobic output without disrupting flow.


1st2108 RxRachel Pe Tue, Jan 13, 2026
2nd1980 RxRach Tue, Jan 13, 2026
3rd1596 RxLexi Tue, Jan 13, 2026
1st2989 RxJustin C Tue, Jan 13, 2026
2nd2772 RxReid Tue, Jan 13, 2026
3rd2641 RxCody Wh Tue, Jan 13, 2026

Justin C2989 Rx
Tanner2113 Rx
Lexi1596 Rx
Camber1593 Banded pull ups
Jamie2120 scaled
Anthony2636 Rx
Kandi2108 scaled
Maggie W2108 scaled
Brian Ma2635 Ring rows, #50kB
Ian R1917 Rx2
Won2120 Upright Barbell Rows
JesDW scaled
Erica2118 Rx2
Lindsey W2335 Upright Barbell Rows, 25 KB
Cody Wh2641 Rx on the 4'
Jesse M2110 Rx
Danny2240 Rx
Stacie F2120 Rx2
Rach1980 Rx
Reid2772 Rx
Shane Po2108 Rx
Jonathan D2108 Rx
Jenny B1608 Rx2
Lezlee1586 Rx
Chase SDW scaled
Mary Mu1581 Barbell C2B
Cooper2112 Rx
Rachel Pe2108 Rx
Piper1581 Rx
McKenzie L2108 Barbell C2B
Jarod W2434 Ring Row
Lindsay M1709 Barbell CTB
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)