WODs

Wed, Sep 2

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
Crispy BaconDeficit Deadlift 11-13

Crispy Bacon


(Reps, Rx+, Rx2)
24:00 EMOM

Rx+
Minute 1 - 7 Dual Dumbbell Devils Press
Minute 2 - 100m run
Minute 3 - 14 Dual Dumbbell Step Overs
Minute 4 - 21 Pull-Ups

Dumbbells: (55/35)
Box: 20in

RX
Minute 1 - 6 Dual Dumbell Devils Press (55/35)
Minute 2 - 100m run
Minute 3 - 12 Dual Dumbbell Step Overs (55/35) (20in box)
Minute 4 - 18 Pull-Ups

Rx2
Minute 1 - 6 Dual Dumbbell Devils Press (35/20)
Minute 2 - 100m run
Minute 3 - 14 Dual Dumbbell Step Overs (35/20) (20 in box)
Minute 4 - 14 Pull-Ups


Primary Objective: Grip Fatigue Management Late
Secondary Objective: Consistent Run Pace


1st804 Rx2Kaitlyn Wed, Sep 2, 2026
Rach Wed, Sep 2, 2026
2nd784 Rx2Grace N Wed, Sep 2, 2026
3rd774 Rx2Chelsea M Wed, Sep 2, 2026
1st804 Rx2Daniel Mc Wed, Sep 2, 2026
2nd794 Rx2Anthony Wed, Sep 2, 2026
3rd790 Rx2Danny Wed, Sep 2, 2026

Coltondw scaled
Clayton S690 Rx2 reps, 40#
Ericadw scaled
Debdw scaled
Grace E780 banded pu
Justin Cdw scaled
Rach804 Rx2
Sam MDw Knee raises
Lindsay T670 Banded pu #10
Danny790 Rx2
Mariely670 scaled
Chelsea M774 Rx2
Morgan RDw scaled
Kaitlyn804 Rx2
Daniel Mc804 Rx2
Celine800 scaled
WonDw scaled
JesDw scaled
Sara ThDw scaled
Jesse MDW scaled
Lezlee772 Rx2
Anthony794 Rx2
Grace N784 Rx2
Alyssa CDW scaled
Brian Madw mods
Jack G713 rr/25lbs
Jennifer Ladw scaled
Chad Ldw scaled
Jenny Bdw bike
Shane Podw Rx2
Kelby779 Rx2
Rachel PeDw Did work
EzraDW scaled
Donna670 Box PU, Bike, green box step overs
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)