WODs

Wed, Jan 14

Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (124 days ago)
Rogue Signal10 Min EMOM - Front Squat - X3 - From Rack

Rogue Signal


(Time)
For Time:

60 Wall Balls (20/14)
50 Box Step-Ups (20)
40 Goblet Squats (35/20)
30 Squats Jumps
20 Cal Bike

A descending-volume leg chipper that blends muscular endurance and aerobic breathing. Athletes are challenged to pace intelligently through accumulating fatigue.


1st10:15 RxStacie F Wed, Jan 14, 2026
2nd11:11 RxLezlee Wed, Jan 14, 2026
3rd11:30 RxGina Su Wed, Jan 14, 2026
1st7:12 RxJustin C Wed, Jan 14, 2026
2nd7:25 RxAnthony Wed, Jan 14, 2026
3rd7:47 RxJarod D Wed, Jan 14, 2026

Idalia12:03 wb mod
Justin C7:12 Rx
Lexi14:11 Rx
Diana G12:39 wb mod
Clayton S9:16 Rx
Maggie W15:39 Rx
Tim V14:32 half reps, 2 rounds
Dawnwalking scaled
Mike S12:30 Rx
Brian Ma11:26 14#
Won15:15 8 ft target
Celine9:53 10# mb, 20#kb
Chelsea M12:48 Rx
Erica13:16 Rx
Christopher13:40 scaled
Stacy K14:48 10# mb
Jesse M9:59 Rx
Danny13:19 Rx
Jes11:58 scaled
Cody Wh9:10 Rx
Katie D12:26 Rx
Stacie F10:15 Rx
Gracie17:18 Rx
Jack G14:49 Rx
Gina Su11:30 Rx
Morgan B12:54 scaled
Kelby11:31 Rx
Sean13:40 Rx
Jarod D7:47 Rx
RondaDW scaled
TerryDW scaled
Jonathan D11:35 Rx
Lezlee11:11 Rx
Alyssa C14:35 scaled
Bruce14:56 Rx
CooperDW scaled
Anthony7:25 Rx
Marc10:24 Rx
Jarod W17:51 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)