WODs

Mon, Mar 16

Most Recent Benchmark:
1 Mile Run on Mar 21, 2026 (4 days ago)
NWF WOD 12 Mod8 Min EMOM - Deadlift - X3

NWF WOD 12 Mod


(Reps)
15min AMRAP

20ft Overhead Walking Lunges w/ Plate (25/15)
16 Box Step Overs (24/20)
20ft Overhead Walking Lunges w/ Plate (25/15)
15 Medball Cleans (20/14)
20ft Overhead Walking Lunges w/ Plate (25/15)
10 Box Jumps (24/20)
20ft Overhead Walking Lunges w/ Plate (25/15)
15 Wallballs (20/14) (10'/9')

20ft of OHWL = 1 rep


1st203 RxJes Mon, Mar 16, 2026
2nd185 RxRachel Pe Mon, Mar 16, 2026
3rd180 RxAlyssa C Mon, Mar 16, 2026
1st225 RxJason z Mon, Mar 16, 2026
2nd222 RxJoshua Z Mon, Mar 16, 2026
3rd211 RxJustin C Mon, Mar 16, 2026

Dan A138 Rx
Justin C211 Rx
Lazaro94 20 in box
Won180 8ft target
Gina Su176 Rx
Morgan B167 Rx
Chantelle88 step ups, muted squat
Amanda ADW DW
Gracie137 Rx
Bill104 Rx
Erica124 step ups
Sara Th160 black box+two 45's, walking plate overhead
Jesse M185 Rx
Danny146 Rx
Chase S137 Rx
Shane Po164 Rx
Cody Wh191 Rx
Hallie141 Rx
Alyssa C180 Rx
Jes203 Rx
Jonathan D146 Rx
Brenda K137 10lbs
Joshua Z222 Rx
Jason z225 Rx
Kelby120 scaled
Russell H118 Rx
Rachel Pe185 Rx
BruceDW 5000 row 20:27
Anthony203 Rx
Kat120 SU
Marc147 Rx
Kandi152 Rx
Jarod W140 15#
Brian L136 Rx
Reid192 Rx
ShaineDW scaled
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)