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

Saturday & Sunday- Rest Days

Have a great weekend!! 

Boomer Sooner!!

091016 WOD

Split Jerk   5x5

Rest 5 minutes

Complete as many rounds in 15 minutes as you can of:

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps


Post rounds completed to comments.

091015 WOD

Power Snatch:  5x3

Rest 5 minutes

"Burpee Up"

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:

***Warning: This workout starts out very easy and gets harder and harder.

091014 WOD

Overhead Squats

5x5

Rest 5 minutes

"Erin"



Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Get a flu shot

Hey everybody.  I have the flu and haven't got out of bed for a couple of days.  The doctor told me that I shouldn't meet with any clients for 5 days or so.  I'll let you know when I get back on my feet.  In the meantime, keep working out and be smart and go get a flu shot.

091010 WOD

Rest Day

Enjoy the cool weather and have some fun today.

091009 WOD

5x5 Power Cleans

Rest 5 minutes


"Cindy"

Do as many rounds as possible in 20 minutes of:

5  Pushups
10 Situps
15 Squats

091008 WOD

Five rounds for time of:

135 pound Deadlift, 15 reps

135 pound Hang power clean, 12 reps

135 pound Front Squat, 9 reps

135 pound Push Jerk, 6 reps

Post time to comments.

091007 WOD

3x3 Thrusters

Rest 5 minutes
"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

091006 WOD

Back Squat
5x5 reps

Rest 5 minutes

"1/2 Angie"

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

091005 WOD

Countdown

40-30-20-10 (reps)

Pushups

Squats

Post Time to Comments:

Beyond the Whiteboard

Check out this Website. http://www.beyondthewhiteboard.com/

It lets you log your crossfit workouts and compare them to other crossfitters.

091004 WOD

Rest Day

Remember you're never to old to learn new sports.  Our competitive fires never need be extinguished.

Get Out and Play!

091002 WOD

"7th Heaven"

Seven rounds for time of:

21 lunge steps

14 pushups

7 pullups

Post Time to Comments: