WODs

Tue, Aug 18

Sat, Oct 31, 2026 at 7:00am Cindy for Gigi - 7am
Sat, Oct 31, 2026 at 8:00am Cindy for Gigi - 8am
Sat, Oct 31, 2026 at 9:00am Cindy for Gigi - 9am
Shape Of My HeartPower Snatch - Load - (9-13)

Shape Of My Heart


(Time, Rx+, Rx2)
For Time: Time Cap 22min

4 Rounds:

RX+
200m Run
20/15 Calorie Row
15 Burpee Box Jump Overs (Lateral) 24/20
-rest 1:00 b/t sets-

RX
200m Run
15/12 Calorie Row
15 Burpee Box Jump Overs (Lateral) 24/20
-rest 1:00 b/t sets-

RX2
200m Run
15/12 Calorie Row
12 Burpee Box Jump Overs (Lateral) 24/20
-rest 1:00 b/t sets-

WOD INFO:
Goal: 3:00-4:00 Rounds
Primary Objective: All Rounds Within :15 Seconds
Secondary Objective: Burpee Box Jump Over Pace


1st16:48 Rx+Jamie Tue, Aug 18, 2026
2nd19:52 Rx+Won Tue, Aug 18, 2026
3rd20:19 Rx+Alyssa C Tue, Aug 18, 2026
1st16:01 Rx+Justin C Tue, Aug 18, 2026
2nd16:36 Rx+Anthony Tue, Aug 18, 2026
3rd17:36 Rx+Daniel Mc Tue, Aug 18, 2026

Jarod W17:18 scaled
Gina Su18:54 Rx2
Tanner17:37 Rx
Grace E18:45 scaled
Jamie16:48 Rx+
Erica18:56 Rx2 mods
LexiDW scaled
Kaitlyn17:11 Rx
Kristin LDW scaled
Daniel Mc17:36 Rx+
Maggie J20:41 mods
Sam MDNF Rx
Celine16:11 Rx2
Morgan R20:23 Rx+
Donna21:16 scaled
Jesse M18:57 Rx+
Jes18:23 Bike for run, burpee step overs
Michael De21:43 Rx+
Danny18:12 Rx2
Chase S19:17 Rx2
Gracie21:03 Rx2
Dillon Br19:46 Rx+
Katie D19:11 Rx2
Josh W18:15 Rx+
Hallie21:39 Rx2
Alyssa C20:19 Rx+
Kim G21:34 Rx+
Jack G21:29 Scaled
Jenny BDw scaled
Kelby19:36 Rx+
Lezlee21:06 Rx
Justin C16:01 Rx+
Sean20:10 Rx2
Piper20:19 Rx
Brian L21:20 20box
Anthony16:36 Rx+
Won19:52 Rx+
Laura N19:33 Su
Sara ThDW scaled
Brenda K20:03 Rx2
Russell H21:37 Rx2
Stacie F19:46 Rx2
Cody Wh18:57 Rx
BillDNF 24:00
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)