100630 WOD

Weighted Dips

10,5,5,5

Rest 5 Minutes

"Karen"

150 wallballs/dumbell thrusters

Post time to comments and compare to 100416.

100629 WOD

Press

10,3,3,3

Rest 5 Minutes

20 Pieces of Angie

20 Rounds Of:

  5 Pullups

  5 Pushups

  5 Situps

  5 Squats

Post time to comments and compare to 100201.

100628 WOD

"McGhee"
AMRAP (30 Minutes)


5 Deadlifts (275)
13 Pushups
9 Box Jumps



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100625 WOD

1 Minute of Max Rep Dip

Rest 5 Minutes

Annie
50-40-30-20-10
Double Unders
Situps
Post time to comments and compare to 100611.

100624 WOD

1 Minute of Max Rep Pullups

Rest 5 Minutes

"Perfect 10"

10 Rounds of:
10 Squats
10 Situps
10 Pushups
10 Situps

Post time to comments and compare with 100211.

100623 WOD

1 minute max reps of Burpees

Rest 5 Minutes

"Jayce Special"

25-20-15-10-15-20-25

Squats
Pushups


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100622 WOD

1 Minute of Max Rep Squats

Rest 5 minutes

"Micheal"

3 Rounds Of:

800m run

50 Back Extensions

50 Situps

Post time to comments and compare to 100507.

100621 WOD

"Seal Training"



5 Rounds of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps



Post time to Comments and Compare to 100401.

100618 WOD

1 minute of Max Rep Box Jumps

Rest 5 Minutes

"Bogota"

AMRAP (20 Min)
5 Pullups
5 dips
15 Situps

Post time to comments and compare to 100430.

100617 WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

You must finish all 100 reps of each exercise before moving on to the next exercise.


Post time to comments and compare to 100301.

100616 WOD

Push Jerk

10,1,1,1

Rest 5 Minutes

"Helen"

3 Rounds Of:
400m Run
21 Swings (55lbs)
12 Pullups

Post time to comments and compare to 100429.

100615 WOD

RDL

10,3,3,3

Rest 5 Minutes

"Isabel"

30 Snatches (135/95)

Post time to comments and compare to 100217.

100614 WOD

"Sweat Storm" by David

Start with a 800m Run


Followed by 5 rounds of :
5 Deadlifts (275/185)
7 Pullups
10 Burpees
12 Lunge Steps (45lb overhead)


Finish with a 800m Run


Post time to comments and compare to 100310.

WE ALREADY MISS YOU DAVE, EMILY, and COLE.  We wish you all the best in your new life in Jersey.  Please don't forget your friends here at CrossFit Topeka.

100611 WOD

Clean

10,1,1,1

Rest 5 Minutes

Annie
50-40-30-20-10
Double Unders
Situps

Post time to comments and compare to 100329.

100610 WOD

OHS

10,1,1,1

Rest 5 Minutes

"Shoulders Boulders"
5 Rounds Of:
10 Ring Dips
10 Pushups
10 Handstand Pushups
10 Pullups

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100609 WOD

Weighted Pullups

10,1,1,1

Rest 5 Minutes

"Cindy w/ Baggage"


4 Rounds of:
5 Pullups
10 Pushups
15 Squats
5 Deadlifts(135/95)
5 Hang Cleans(135/95)
5 Front Squats(135/95)
5 Power Jerks(135/95)
5 Pullups
10 Pushups
15 Squats

Post time to comments and compare to 100222:

100608 WOD

Snatch Drop

10,2,2,2

Rest 5 Minutes

"Lynn"

5 Rounds Of:

Max Reps Bodyweight Bench Press

Max Reps Pullups

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100607 WOD

Push Press

10,1,1,1

Rest 5 Minutes

"Dave Special"

10-9-8-7-6-5-4-3-2-1
Power Clean (135)
200m Run

Post Time to Comments and Compare to 100215.

100604 WOD

Clean & Jerk
10,1,1,1

Rest 5 Mintues

"E-Mommie Special"
5 Rounds Of:
400m Run
25 Burpees

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100603 WOD

Back Squat

10,3,1,1

Rest 5 Minutes

"Hang On"
AMRAP (20 Min)
10 Pullups
10 Thrusters (45)

Post time to comments and compare to 100126.

100602 WOD

Weight Lunges
10,1,1,1

Rest 5 Minutes

"Liftoff"
3 Rounds Of:
400m Run
6 Deadlifts (225)
9 Box Jumps
12 Squats

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100601 WOD

Weighted Dips

10,1,1,1

Rest 5 Minutes

"ACS Special"

21-18-15-12-9

  Push Ups

  Sit Ups

  Dips

  Lunge Steps

Post Time to comments and compare to 100122.