091231 WOD

Our New Year's Eve Workout Comes from CrossFit Cordova.

Power Cleans  5,3,1,1,1

Rest 5 minutes

5 Rounds of
Row 300m
10 Box Jumps

Post Time to Comments:

091230 WOD

CrossFit Centurion gives us today's WOD.

Pistol Squats  20

Rest 5 Minutes

3 Rounds of:
Push Ups (3 minutes)
Pull Ups (2 minutes)
Squats (1 minute)

Post Totals for each exercise and each round.

091229 WOD

Today's WOD Comes from CrossFit East Sac.

Weighted Dips 5,5,3,3,3

Rest 5 minutes

3 Rounds of:
100ft Dumbells Lunges (45lb/25lb)
50 Double Unders
15 Toes to Bar

091228 WOD

WELCOME BACK!!!  LET'S GET FIT!  Today's WOD comes from the good folks at CrossFit Vitrix.

Snatch  5,3,1,1,1

Rest

21 Handstand Push Ups

Row 500m

21 Pull Ups

15 Handstand Push Ups

Row 500m

15 Pull Ups

9 Handstand Push Ups
Row 500m
9 Pull Ups

Merry Christmas!!!

I hope you all have been good boys and girls, so Santa brings you everything on your wishlist. 

Please have a wonderful day celebrating the holiday.

Burpee Challenge!!!!

While CrossFit Topeka is closed from Dec. 21-25, I want to issue you a challenge to complete 500 burpees!

You can do them all in one day or spread them out over the week. 

Please post the day you finish them to comments.

Have a great week and enjoy your burpees!

091218 WOD

YOU'LL JUST HAVE TO COME OUT TO OUR PARTY TO FIND OUT WHAT THE WORKOUT OF THE DAY IS!!!

Hope to see everyone at 5:00.

091217 WOD

Push Jerk 5x1

Rest 5 Minutes

4 rounds for time of:



500 meter Row
50 Squats
30 Back extensions

Post time to comments.

091216 WOD

Clean 5x1

Rest 5 Minutes

"Step and Pull"

As fast as you can complete the following:

30 ft of Lunge Steps

10 Kipping Pull-Up

30 ft- Lunge Steps

8 Kipping Pullups

30 ft-Lunge Steps

6 Kipping Pullups

30 ft-Lunge Steps

4 Kipping Pullups

30 ft-Lunge Steps

2 Kipping Pullups

Post Time to Comments:

091215 WOD

Overhead Squats  5x1

Rest 5 Minutes

"The Perfect 10"

10 rounds for time of:

10 Squats

10 Situps

10 Pushups

10 Situps

Post Total Time to Comment and compare to 090930:

091214 WOD

Thursters  5x1

Rest 5 Minutes

3 Rounds for Time:

Row 500m

30 pushups

Post Time to Comments:

091211 WOD

Push Press 5x1

Rest 5 Minutes

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups
 
Post Time to Comments:
 
Compare to 091014

091210 WOD

Clean Jerk  3x5

Rest 5 Minutes

Complete as many rounds as possible in 20 minutes of:



95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps


Post rounds completed to comments.

091209 WOD

Back Squats 5x1

Rest 5 Minutes

Four rounds, each for time of:

500 meter row

Rest 2 minutes between efforts.

Post times for each round to comments.

Compare to 091022

091208 WOD

Weighted Pull Ups  5x1

Rest 5 Minutes

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

091207 WOD

Press  5x1

Rest 5 Minutes

"Jayce Special"

25 Squats
10 Push Ups
20 Squats
15 Push ups
15 Squats
20 Push Ups
10 Squats
25 Push Ups

Christmas Party/WOD Dec 18

I would like to invite everyone to CrossFit Topeka on Dec 18 at 5:00 for our first Xmas workout and party.  We'll do a special Santa inspired workout and then have some food afterwards.  I'm planning to make Chili and Mexican Chicken, but I need your help with the rest of the food.  Please let me know beforehand if you are coming, so we'll have enough food for everyone.

P.S. Everyone is invited so feel free to bring friends.

091204 WOD

Deadlifts  5x1

Rest 5 Minutes

The "20"


Do one minute of each exercise (at each station) and then move immediately to the next for a total of 20 minutes. .


1. 10 ft Bear crawl
2. 10 ft Crab walk
3. Jumping Jacks
4. Push-ups
5. Situps
6. Grass Pullers
7. Air Squats
8. Mountain Climbers
9. Crunches
10. High Knee Running
11. Scissor Legs
12. Jump and Reach
13. Front Bridge
14. Leg Lifts (6 inches)
15. Squat Jumps
16. Ankle Flips
17. Star Jumps
18. Side Bends
19. 10 ft Duck Walk
20. Square jumps
 
Post total reps for each exercise to comments.

091203 WOD

Front Squats  5x1

Rest 5 Minutes

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My mom is so Funny!

My mother clipped this for me.   And before you ask, she doesn't drink Vodka on her cheerios.  (Maybe a little wine with her toast in the morning! :)

091202 WOD

Split Jerk  5x3

Rest 5 Minutes

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups


Post reps for both exercises in all rounds.

091201 WOD

Power Clean  5x3

Rest 5 minutes

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.