WODs

Thu, Jan 15

Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (123 days ago)
BC.106-A8 min EMOM - Inverted Barbell Row from Rack - x10

BC.106-A


(Time, Rx+)
Buy in 100 Singles

For Time:

15-12-9
Row for Calories
Lateral Burpees over the rower

DIRECTLY INTO

12-9-6
Bike for Calories
Kettlebell Swings 53/35 RX+=70/53

DIRECTLY INTO

15-12-9
Box Jumps 24”/20 RX+=30”/23”
V-Ups

Buy Out 100 singles


You can do the couplets in any order

Planned: Thu,Jan15,2026 Tue,Oct29,2019 Wed,Oct24,2018
TodayAll Time

McKenzie L23:27 Rx
Tanner18:18 Rx
Jamie17:11 Rx
Gina Su18:52 Rx
Justin C13:55 Rx+
LexiDW scaled
Clayton S15:56 Rx+
Camber23:29 Rx
Maggie W20:58 Rx
Diana G24:54 Rx
Idalia23:58 Rx
Ian R18:47 Rx+
Won19:45 Rx
Donna19:43 Box burp, black box step, 10# DB press
Jes17:19 Step over, step up
Lindsey W20:02 Burps, dynamic step ups
Stacy K20:02 V-ups-ish - 1st time!!!
Chelsea M19:31 Dynam steps, step over-ish
Cody Wh15:11 Rx
Jesse M18:43 Rx+
Danny18:08 Rx
Chase S19:18 Rx
Stacie F17:42 Rx
Morgan B21:50 25# kb, leg raises
Anthony14:01 Rx+
Sean22:06 Rx
Rach18:04 Rx+
Kandi16:40 Rx
Jarod D13:13 Rx+
Katie D18:36 Rx
Marc18:42 Rx
Shane Po17:45 Rx
Jonathan D18:04 Rx
Jarod WDW scaled
Stephine21:57 mods
Clayton S 6:03pm


Clayton S 6:04pm



785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)