WODs

Fri, Aug 7

Gymversary: Anthony(7)

Vanessa Kirby


(Reps)
30min AMRAP

128ft Bear Crawls
20 Wallballs (20/14)(10'/9')
200m Run
20 Medball Cleans (20/14)

Bear Crawls and 200m run can be position swapped if necessary for large classes

200m Run = 200 reps
128ft Bear Crawls = 128 reps (down =32, back and back 64, etc)


1st2208 RxGrace N Fri, Aug 7, 2026
2nd2204 RxAlyssa C Fri, Aug 7, 2026
3rd2200 RxKaitlyn Fri, Aug 7, 2026
1st2608 RxJustin C Fri, Aug 7, 2026
2nd1988 RxKelby Fri, Aug 7, 2026
3rd1972 RxTanner Fri, Aug 7, 2026

Brian Ma1472 row, 12#, 20# mbc
Jarod W1465 14#
Gina Su1840 Rx
Lexidw scaled
Grace E1830 Rx
Tanner1972 Rx
Serena1104 10#
Jamie2208 mods
Camber1472 Rx
Won1620 Rx
Kaitlyn2200 Rx
Mariely1600 low target
Sam M1600 mods
Chelsea M1610 Rx
Katie D1822 Rx
ShaeDW scaled
Jack G1472 14#
McKenzie L1104 Dead bug, step ups, bike, one arm thrusters
Jesse M1840 Rx
Justin C2608 Rx
Donna1840 Med ball toss, farmer carry, front squat
Deb1840 Muted squats, 12#
Grace N2208 Rx
Rachel Pe1620 Rx
Josh W1904 Rx
Cody Wh1600 Rx
Kelby1988 Rx
Kandi1968 Rx
Alyssa C2204 Rx
Piper1820 Rx
Lindsay MDW scaled
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)