WODs

Mon, Sep 28

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
VelociraptorFront Squat Complex - Elevate Week 2-14

Velociraptor


(Time, Rx+)
For Time:
21-15-9
Dual Dumbbell Thruster
Alt. Dumbbell Snatch
Burpee Pull-Up

RX+ = 55/35lbs
RX = 35/20lbs

Goal: 9:00-12:00
Score: Time

Primary Objective: Unbroken Thrusters
Secondary Objective: Burpee Pull-Up Tempo


1st13:21 Rx+Jamie Mon, Sep 28, 2026
2nd14:34 Rx+Rach Mon, Sep 28, 2026
3rd16:22 Rx+Kaitlyn Mon, Sep 28, 2026
1st15:38 Rx+Anthony Mon, Sep 28, 2026
2nd15:49 Rx+Justin C Mon, Sep 28, 2026
3rd16:32 Rx+Jesse M Mon, Sep 28, 2026

Clayton S12:43 Rx
Gina Su13:40 Rx
Grace E12:10 Rx
Justin C15:49 Rx+
Travis L14:13 scaled
Jamie13:21 Rx+
Kaitlyn16:22 Rx+
Sara ThDw scaled
Jarod WDw scaled
Rach14:34 Rx+
Maggie J16:10 10 burpees per rd
Sam M16:59 scaled
Chelsea M12:40 Rx
Mariely17:24 scaled
Josh W17:37 Rx
Katie D16:15 Rx
Gracie15:08 scaled
Won15:11 Rx
MarcDw scaled
Deb20:16 Bpu
Jesse M16:32 Rx+
Brenda K19:41 Rx
Danny17:41 Rx
Chase S18:59 Rx
Kandi16:33 Rx
Lezlee14:41 Rx
Hallie17:20 Rx
Sierra D15:56 Bpu
Sean16:43 Rx
Russell HDNF Rx
Brian Ma22:27 Mods
BillDW Mods
EricaDW scaled
Cody Wh16:40 Rx
Bruce17:11 35#, RR burps
Anthony15:38 Rx+
Chris JoDW Rx
Nicole J13:18 Rx
Piper15:17 Rx
Sam P11:09 Rx
Shane Po16:42 Rx
Rachel Pe12:57 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)