WODs

Wed, Aug 26

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
BroncoBanded Deadlift - Load - 10-13

Bronco


(Time, Rx+, Rx2)
Goal: 2:00-4:00 Sets
Primary Objective: Sprint the Bike
Secondary Objective: Unbroken Goblet Until We Cant

For Time:
3 Rounds
20/15 Calorie Echo Bike
20 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (70/55)
-rest 1:00 b/t sets-

RX+ - As Prescribed
RX - (16/12 Bike) (55/35)

RX2:
14/10 Calorie Echo Bike
15 Sit Ups
16 DB/KB Goblet Squats (Choose Weight)
-rest 1:00 b/t sets-


1st9:39 Rx+Rach Wed, Aug 26, 2026
2nd9:53 Rx+Bre Wed, Aug 26, 2026
3rd10:00 Rx+Kaitlyn Wed, Aug 26, 2026
1st8:06 Rx+Joshua Z Wed, Aug 26, 2026
2nd8:26 Rx+Daniel Mc Wed, Aug 26, 2026
3rd8:27 Rx+Anthony Wed, Aug 26, 2026

McKenzie LDW Broken Arm
Lexi10:28 Rx
Deb14:01 Rx2 Partial RX+: 15 calories, 20 sit ups, 40# squats x 16
Grace E9:00 Rx2
Sam M9:39 Rx2
Celine9:55 Rx
Mariely14:50 Rx
Chelsea M10:25 Rx
Gina Su9:53 Rx
Morgan R10:22 Rx
Won10:45 Rx
Rach9:39 Rx+
Sara Th10:59 Rx
Bre9:53 Rx+
Danny9:36 Rx
Jesse M9:36 Rx+
Katie D12:56 Rx+
Josh W10:46 Rx+
Shane Po9:22 Rx+
Kaitlyn10:00 Rx+
Daniel Mc8:26 Rx+
Kelby9:31 Rx
Stacie F7:20 10
Sean10:38 Rx
Dillon Br10:08 Rx+
Hallie11:15 Row
Jenny B10:20 scaled
Anthony8:27 Rx+
Grace N11:26 Rx+
Joshua Z8:06 Rx+
Marc10:23 Rx+
BillDW scaled
Cody Wh10:27 Rx
Piper9:31 Rx
Cooper8:35 Rx2
Laura N12:27 Rx 25#
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)