WODs

Mon, Oct 5

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
NewportSquat Snatch - Elevate WeekOther Results

Newport


(Time, Rx+, Rx2)
2 Rounds For Time:

10 Dumbbell x1 Box Step Overs 24”/20” 70/55
30/22 Cal Bike
50ft Handstand Walk
- 2 min rest-

Rx+ - As prescribed
Rx - 55/35 DB, 25/19 cal, 25ft handstand walk
Rx2 - 35/20 DB, 20/15 cal, 10 inch worms

GOAL: 7:30-10 min sets
SCORE: Time, including rest
RPE: 8.5/10

Primary Objective: Handstand walk consistency
Secondary Objective: Unbroken step overs

If needed substitute a kettlebell for a dumbbell


1st10:50 Rx+Jamie Mon, Oct 5, 2026
2nd11:34 RxRach Mon, Oct 5, 2026
3rd6:57 Rx2Grace N Mon, Oct 5, 2026
1st10:54 RxDanny Mon, Oct 5, 2026
2nd11:04 RxKelby Mon, Oct 5, 2026
3rd6:26 Rx2Cody Wh Mon, Oct 5, 2026

Gina Su8:37 50ft bc
Jamie10:50 Rx+
Grace E8:44 hs attempts
Deb8:53 Rx2
Justin C10:53 200ft bc
Won9:21 Rx2
Sam M9:20 BC
Maggie J10:17 scaled
Mariely11:07 Rx2
Rach11:34 Rx
Sierra D7:56 BC
Jesse M7:50 BC
Dillon Br7:04 BC
Danny10:54 Rx
Bill8:27 BC
Chase S6:49 BC
Kelby11:04 Rx
Russell H6:44 BC
Sean8:01 BC
Brian MaDW Rx2
Josh W9:03 55 wall taps
Joshua Z8:42 Wall taps
Jennifer La8:46 GB walks
Chad L9:48 45 wall taps 30 cal
Maggie WDW scaled
Brenda K11:03 Rx2
Bruce10:35 Rx2
Grace N6:57 Rx2
Rachel Pe7:53 Rx2
Donna12:48 4 rds, row, green box, 20#, RR
Chris Jo7:03 Rx2
Anthony6:38 Rx2
Sam P6:58 Rx2
Daniel Mc8:10 Rx2
Cody Wh6:26 Rx2
Nicole J7:30 Rx2
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)