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.

091130 WOD

Pistol Squats  1x20

Rest 5 Minutes

3 Rounds of:

400m Run
15 Burpees

Saturday & Sunday- Rest Days

I hope you all had a wonderful Thanksgiving and didn't eat near as much as I did.  I guess it's time to get to work burning some of it off.  I'll see you at the gym this week.

091127 WOD

Hang Snatch  5x3

Rest 5 minutes

“Choose Your Poison”

Do either Push-Ups or Dips

Do 1 rep the first minute

Do 2 reps the second minute

Do 3 reps the third minute
Do 4 reps the fourth minute


Cont.…Until you can’t finish the reps in a minute.

Post total number of rounds completed to comments:

Compare to 090921

091126 WOD

As many rounds as possible in 12 hours:

Eat some turkey

Eat some ham

Eat some Pie

Take a Nap

Post Time to Comments:

091125 WOD

Push Jerk 5x3

Rest 5 Minutes

3 rounds of
50 Pushups
50 Squats
50 Situps

Post Time to Comments:

091124 WOD

Cleans  5x3

Rest 5 minutes

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post rounds completed to comments.

Compare to 091027

091123 WOD

Snatch  5x3

Rest 5 Minutes

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday & Sunday- Rest Days

We got of a lot done again this week.  The driveway looks great with all of the new gravel. Many thanks to Virgil, Joyce, and Grandpa for helping me with it. 

I also want to welcome Jerell, Sharo, and Jennifer to the group.

Have a great Thanksgiving!

091120 WOD

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

091119 WOD

Overhead Squat 5x3

Rest 5 minutes

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


Post time to comments.

091118 WOD

Push Press  5x3

Rest 5 minutes

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Post time to comments

091117 WOD

Thrusters 5x3

Rest 5 minutes

"Nasty Girls"
3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

091116 WOD

Back Squat  5x3

Rest 5 minutes

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips


Post time to comments.

Saturday & Sunday- Rest Days

Great week team.   Everyone is working so hard.  Congrats to Becky on her PR doing 100 burpees.  It was also veryimpressive when Anthony came back to finish his 10th 200m sprint.  I also want to welcome Emily to the fold.

091113 WOD

Weighted Pullups 5x1

Rest 5 minutes

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 
Post rounds completed to comments.
 

091112 WOD

Press 5x3

Rest 5 minutes

Run 200m ten times w/ 45 seconds rest between reps.

Post time to comments:

091111 WOD

Deadlifts   5x3

Rest 5 minutes

“Yay Burpees”

100 Burpees as fast as you can.
 
Compare time to 090918

091110 WOD

Front Squats 5x3

Rest 5 minutes

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Row 500 meters


Post time to comments.

091109 WOD

Split Jerk   5x3

Rest 5 minutes

4 Rounds
25 Box Jumps
25 Dumbell Swings (50lbs)
25 Deadlifts (200lbs)

091107 Saturday and Sunday Rest Days

Great Work this week gang!  Everyone is getting so much stronger and fitter.   It is fun to watch you all progress. 

Speaking of progress, we now have power and lights in the gym.  The insulation should be done in a couple of days, so we will be all set for winter. 

We also picked up a new model E Concept 2 Rower, the cadillac of rowers.  It is really nice so please come out and take if for a spin.

Have a great weekend and get rested up, so we can kill the workouts next week.

091106 WOD

Run 5K

Post Time to Comments:

091105 WOD

Power Cleans  5x3

Rest 5 Minutes

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

091104 WOD

Pistol Squats  1x20

Rest 5 minutes

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

• Squats
• Push-Ups
• Sit-ups

 

Post to the comments how many total Squats, Push-Ups, and Situps you finish in the 30 minutes. Compare to 090911

091103 WOD

Hang Power Snatch  5x3

Rest 5 minutes

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

091102 WOD

Push Jerk   5x3

Rest 5 minutes

"Tabata Something Else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


Post total reps from all 32 intervals to comments.

Saturday & Sunday- Rest Days

Who is your favorite Sports Team? My is the Oklahoma Sooners. Today, they're in for a tough game against the wildcats.

091030 WOD

Cleans 5x5

Rest 5 minutes

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 your time to comments and compare to last time 090831.

091029 WOD

Overhead Squat   5x5

Rest 5 Minutes

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

091028 WOD

Snatch  5x5

Video on how to do a full snatch.

Rest 5 minutes

Bodyweight "Lynne"

5 rounds for max reps of:
Push Ups
Pull-ups


Post reps for both exercises in all rounds.

091027 WOD

Push Press  5x5

rest 5 minutes

3 rounds of:
50 Box Jumps
50 Situps
50 Back Extension

Post Weights and Times to Comments:

091027 WOD

Thrusters 3x5

Rest 5 minutes

Mary"
Complete as many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

091026 WOD

Back Squats  5x3

Rest 5 minutes

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters


Post time to comments.

Saturday & Sunday- Rest Days

Have a great weekend!

I'm curious,  What are your favorite "cheat" foods?    Mine are chocolate and ice cream.  Post yours to comments.

"Merry Go Round"

This workout has 5 stations. Work at each station for 1 minute and then immediately rotate to the next station. Do 3 rounds total.

Station 1: Push Press (45lbs.)

Station 2:  Deadlift (135lbs.)

Station 3: Push Up

Station 4: Air Squat

Station 5: Rest

 

At each station record the number of reps you complete and post your totals to the comments below.

 

Compare to 090825 

 
 

091022 WOD

Press 3x5

Rest 5 minutes

Four rounds for time:
Row 500 meters
Rest 2 minutes


Post time to comments.

091021 WOD

Deadlifts  5x3

Rest 5 Minutes

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


Post time to comments.

Exciting Day for CrossFit Topeka

I'm so excited our new bumper plates and bars are going to be delivered today.  It feels a little like xmas!

091020 WOD

Weighted Pull-Ups   4x1

Rest 5 minutes

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

091019 WOD

Front Squat  5x5

Rest 5 minutes

Five rounds for time of:

135 pound Hang squat clean, 15 reps

30 Push-ups