100930 WOD

Max Min Boxjumps

Rest 5 Minutes

"Mary"

AMRAP (20 minutes)

5 HSP

10 1 Leg Squats

15 Pullups

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Open Gym Saturday

Calling all CrossFitters and Potential Crossfitters,

We are going to hold an “Open Gym” on Saturday from 8:30 to 9:30 at the YWCA. The idea behind open gym is for people to make up any workouts they missed during the week, to work on skills they need help with (for me it is muscle ups and double unders, I suck at them!), and to hopefully bring along friends and family who might be interested in doing CrossFit to check us out.
We have had numerous PR's set at our Open Gyms in the past.
It is meant to be a low key, fun time. So, please feel free to bring along guests.

Let me know if you can make it out.


roger@crossfittopeka.com
(785)383-9609

100929 WOD

OHS

10,2,2,2

Rest 5 Minutes

"Charger Time"

4 Rounds Of:

15 Burpees
15 HandStand Pushups
15 Pullups



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100928 WOD

Capital Shuffle
1 Lap Around the Capital Building

Starting from the YWCA run,jog,walk around the Capital and back to to the YW.

*You will be crossing some streets, so everyone needs to be careful and use the lights.*

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100927 WOD

Push Press

10,3,3,3

Rest 5 Minutes

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

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100924 WOD

The "20"

Do 90 seconds of each exercise (at each station) and then move immediately to the next for a total of 30 minutes.

1. Bear crawl

2. Crab walk

3. Jumping Jacks

4. Push-ups

5. Situps

6. Grass Pullers

7. Squats

8. Mountain Climbers

9. Crunches

10. High Knee Running

11. Plank

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. Duck Walk

20. Square jumps

100923 WOD

Max Min Pushups

Rest 5 Minutes

"Powercat"

3 Rounds of:

15 Deadlifts (225)

15 HSP

15 Pullups

15 Thrusters (95)

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100922 WOD

Weighted Dips

10,1,1,1

Rest 5 Minutes

"Karen"

150 wallballs/dumbell thrusters

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100921 WOD

"Big Fun"

AMRAP (30min)
100m Run
20 Wallball/Thrusters
20 Flutterkicks
20 Dumbell Split Clean

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100920 WOD

Back Squats

10,3,3,3

Rest 5 Minutes

"Arms on Fire"

10-9-8-7-6-5-4-3-2-1

Pullups

Pushups

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100917 WOD

Press

10,3,3,3

Rest 5 Minutes

"Gator Walk"

400m Lunge Steps

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100916 WOD

Deadlifts

10,3,2,1

Rest 5 Minutes

"ACS Special"

21-18-15-12-9

Push Ups

Sit Ups

Dips

Lunge Steps

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100915 WOD

Max Min Situps

Rest 5 Minutes

"Hee Haw"

15-12-9

Burpees

Pwr Clean (135)

Front Squats

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100914 WOD

Front Squat 10,3,3,3

Rest 5 Minutes

"Choose Your Poison"
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.


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100913 WOD

Viking Power

On the minute (30min)

5 Deadlifts (135/85)

3 Hang Cleans (135/85)

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100910 WOD

1-Legged Squats

10,3,2,1

Rest 5 Minutes

Shove It!

30-25-20-15-10-5

Virtual Shoveling (45/25)

Pushups

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100909 WOD

Split Jerk

10,3,2,1

Rest 5 Minutes

"Tabata Something Else"

[1 Interval=20 seconds work/10 seconds rest]

8 intervals of pull-ups

8 intervals of push-ups

8 intervals of sit-ups

8 intervals of squats

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100908 WOD

Max Reps Back Ext

Rest 5 Minutes

"Thunderbird"

7 Rounds Of:

10 SHDL (95lbs)

10 Ring Dips

 

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100907 WOD

RDL

10,3,3,3

Rest 5 Minutes

Step&Pull

30ft Lunges (45lb dumbells)
10-8-6-4-2 Pullups

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100906 WOD

Have a great Labor Day!!!!

The YW is Closed, so you're going to have to workout at home today.  Thus, today's WOD is to move at a brisk pace for 30 minutes.  You can walk, jog, swim, bike, row, dance, jump rope, do burpees, zumba, play basketball, pull weeds etc.  Just get your heartrate up and break a sweat.

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100903 WOD

"The Fab 40"

AMRAP (30min)

40 Flutterkicks

40 Dips
40 Squat Thrusts

100902 WOD

Pwr Snatch

10,3,2,1

Rest 5 Minutes

"Franny"

21-15-9

Pullups

Pushups

Box Jumps

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100901 WOD

Bench Press

10,3,3,3

Rest 5 Minute

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

Post time to comments and compare to 100604.