WODs

Fri, Oct 9

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
Crystal CoveClean and Jerk PRVN Elevate Week

Crystal Cove


(Time, Rx+, Rx2)
For Time:

1000/900m row
24 Hang Cleans
6 Rope Climbs

20 min timecap

Rx+ - 185/125
Rx - 165/105, 25 burpee pull ups instead of rope climbs
Rx2 - 135/75, 25 burpee pull ups instead of rope climbs

Goal: 7:30-10:30
Score: Time
RPE: 8/10

Primary Objective: Sets of at Least 5 for Most of Hang Cleans
Secondary Objective: Rope Climb Finisher


1st9:40 Rx+Rach Fri, Oct 9, 2026
2nd8:20 RxKaitlyn Fri, Oct 9, 2026
3rd13:45 Rx2Mariely Fri, Oct 9, 2026
1st7:30 Rx+Daniel Mc Fri, Oct 9, 2026
2nd9:01 Rx+Justin C Fri, Oct 9, 2026
3rd11:56 Rx+Joshua Z Fri, Oct 9, 2026

Brian Ma14:45 53/63, burps, rr
Tanner12:42 Rx2 12 reps Rx, 12 reps Rx2, rope climbs
Jamie12:27 burp pu, run, 125
Grace E10:56 63, burp pu
Justin C9:01 Rx+ Legless
Kaitlyn8:20 Rx
Mariely13:45 Rx2
Brendan K17:32 Rx+
Daniel Mc7:30 Rx+
Rach9:40 Rx+
Chase S12:23 Rx2
Jesse M13:03 Rx+
Danny14:34 Rx+
Stacie F12:12 73#, rope climbs
Lezlee14:15 73#, rope climbs & 800m run
Shane Po13:38 Rx
Russell HDW scaled
Cody Wh11:33 Rx2
Sam P13:40 Rx+
Joshua Z11:56 Rx+
Bruce14:12 RX2 BRR
Anthony12:09 Rx
MarcDw scaled
Kandi15:38 RX Run
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)