090831 WOD

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.

090828 WOD

"The Family Feud"

In teams of two:   Each teammate completes both exercises and then the other teammate takes their turn.

3 rounds"

200m Run
10 Thrusters

Post Team Time to Comments

Testimonials

What I like best about CrossFit Topeka is the inviting atmosphere it has. I enjoy group excerise. I really enjoy excerising with most of the indivuals who attend CrossFit in the evening. I feel that it keeps me motivated to keep attending.  Being a part of CrossFit Topeka has had a very positive impact in my life. 1) I HATE excerise but I am starting to like it. I like to be challenged and CrossFit Topeka does it for me everytime I attend. 2)  I like the changes I see in my body due to the training I recieve at CrossFit. 3) For the first time in my life, I feel I can be good at excerise and its because of the improvements I see in my MET-CON times and in my strength.

Thelma
Educator

I like the family atmosphere, everyone is very supportive of each other and I haven't seen any negative competitiveness. I have gotten a renewed motivation to train and desire to improve my physical conditioning. I've gained more strength and seen faster results than with any previous workouts I've done. I am now motivated to push myself harder, further and faster than before. I want to be able to Rx every WOD. I want the modifications to go bye-bye. Although I know I'm not going to be able to beat the 20-somethings that are twice my size at the competitions, I do want them to see me getting closer and closer. I'm deadlifting 300lbs now and I want 400lbs by July 4th and an overall goal of 500lbs. Today I reached my goal of a 100lb weighted dip, my long term is to do a dip with my BW added.

Joe
Air National Guard

I love crossfit for many reasons. It gives variety to workouts, so they never become dull. It's a surprise what I will do each day. Workouts are fun, even when they are hard, because I'm doing them with others. It's such a positive and supportive atmosphere where everyone encourages and cheers each other on, especially when the workouts are tough. It's great that the workouts can be modified so that anyone can participate - young, old, fit and first timers. When I complete a workout, I feel a sense of accomplishment that I know is good for me. I know exercise is important. Eating right is important too, and Crossfit even addresses nutrition for those who want help with eating healthy. Roger is very personable and makes me feel at ease no matter what my ability. He makes the workouts fit my needs and encourages me when I'm not confident. I feel more physically fit and have more strength than I used to. It has helped with knee issues when I jog. It certainly helps my routine and to be physically active regularly each week. I enjoy meeting new people, making new friends, and being challenged in my own level of participation.

Jene
Mom

CrossFit has changed my life in many ways. When you make it through a really difficult workout (like the 12 Days of Xmas), you feel very confident and other things seem easier. CrossFit has taught me how to push myself further than I thought I could. I like the group environment. Everyone (including Becky and Roger) is very encouraging and positive. I appreciate how intense the workouts are, and it is nice to get a great workout without spending 2 hours in the gym. I also like doing workouts without complicated machinery.

Erica
Accountant

090825 WOD

"Merry Go Round"

This workout has 5 stations.  Work at each station for 45 Seconds and then rotate to the next station.  Do 3 rounds total.  At each station record the number of reps you complete and post them to the comments below.

Station 1:  Push Press

Station 2:  Deadlift

Station 3:  Push Up

Station 4:  Air Squat

Station 5:  Rest

The 20!