WODs

Thu, Apr 9

CFG-GF410 Min EMOM - 3 Burpees - Max Effort Air Squats

CFG-GF4


(Time, Rx+)
For Time:
Time Cap: 20 min

1,000m Row
30 Clean and Jerks (115/85)
1,000m Row
30 Push Press (95/65)

Rx+ = CJ(135/105) PP(115/85)


1st16:43 Rx+Jes Thu, Apr 9, 2026
2nd18:29 RxRachel Pe Thu, Apr 9, 2026
3rd15:51 Jamie Thu, Apr 9, 2026
1st15:32 Rx+Reid Thu, Apr 9, 2026
2nd14:02 RxAnthony Thu, Apr 9, 2026
3rd14:48 RxIan R Thu, Apr 9, 2026

Jesse M17:42 Rx
Brailey BDNF 60 55#
Justin C17:46 HSPU
Tanner16:29 Rx
Jason w17:08 scaled
McKenzie LDNF 40 63/52
Jamie15:51 RX Run
Kim G19:18 55#
CamberDNF 32, Run RX#
Kandi19:00 RX Run
Ian R14:48 Rx
MarielyDNF 47 @ 53#
Chelsea M18:42 73cj 63pp
Danny16:20 Rx
Won17:54 63#
DonnaDW 90 (500m row, DB c&j, DB pp)
Chelsea RDNF 57 @ 53#
Jes16:43 Rx+
Anthony14:02 Rx
Kelby18:59 Rx
Michaela hemphill19:00 35#
Stacy K19:49 53#
RachDW scaled
Gina Su17:34 run, 63/53 lb
Stacie F16:16 53 lb/43 lb
LezleeDW 1/2 reps for 20 min Rx weight
Brian Ma19:20 65#
Jonathan D15:39 Rx
Rachel Pe18:29 Rx
Brian L17:56 65#
Shane Po18:25 Rx
Reid15:32 Rx+
Marc15:14 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)