101029 WOD

"Hard Charger"

50 Burpees  100m Run

40 Burpees  200m Run

30 Burpees  300m Run

20 Burpees  400m Run

10 Burpees  500m Run

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101028 WOD

Deadlift

10,3,3,3

Rest 5 Minutes

"Shoulders on Fire"
10 Rounds Of:
10 Pullups
10 Ring Dips

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101027 WOD

Back Squat

10,2,2,2

Rest 5 Minutes

"Hang On"

AMRAP (20 Min)

10 Pullups

10 Thrusters (45)

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101026 WOD

"McGhee"

AMRAP (30 Minutes)

5 Deadlifts (275)

13 Pushups

9 Box Jumps

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101025 WOD

Max Min

Box Jumps

Rest 5 Minutes

"Isabel"
30 Snatches (135/95)

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Monday's Morning Workout!!

We are going to have a great workout!!! 

Be ready because we are going to be doing a team workout which includes some:

running,

jumping,

pushing,

and pulling. 

See you there!

101022 WOD

Power Snatch

10,3,3,3

Rest 5 Minutes

"Seppuku"

10 Rounds Of:

10 L-pullups

10 Pushups

10 Knees to Elbows

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101021 WOD

Max Min Pullups

Rest 5 Minutes

"CF-Folsom"

5 Rounds Of:
200m Run
10 Burpees
10 Dumbell Cleans (25/15)
10 Situps
10 Dumbell Thrusters (25/10)

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101020 WOD

Press

10,2,2,2

Rest 5 Minutes

"Jene"

AMRAP (20min)

10 Dips

20 Flutterkicks

30 Squat Jumps

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101019 WOD

RDL

10,5,5,5

Rest 5 Minutes

"Bull Rider"

3 Rounds Of:

15 Thrusters (50lb Dumbells)

30 GHD Situps

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101018 WOD

"Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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101015 WOD

"Seal Training"


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


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101014 WOD

Power Clean

10,2,2,2

Rest 5 Minutes

Annie

50-40-30-20-10

Double Unders

Situps

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101013 WOD

Bench Press

10,2,2,2

Rest 5 Minutes

"Yay Burpees"

100 Burpees

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101012 WOD

"Sweat Storm"

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 100614.

We are very excited to be opening up a brand new CrossFit Class at the YWCA on Monday, Wednesday, and Friday mornings at 6am.

The class will kick off on October 25th with a very special workout to start your week off with a bang.

*As an added incentive to get up and get fit, everyone who comes out on the 25th is going to get their first two weeks of class FREE of charge as well as one of our coveted CrossFit Topeka T-Shirts.

101011 WOD

Snatch

10,2,2,2

Rest 5 Minutes

"CF-Cordova"

5 Rounds Of:
200m Run
10 Box Jumps

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101008 WOD

Weighted Pullups

10,3,3,3

Rest 5 Minutes

"Jayhawker"

3 Rounds Of:
400m Run
12 Pwr Cleans (135)
15 Thrusters (95)

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101007 WOD

Thrusters

10,3,3,3

Rest 5 Minutes

"Countdown"

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

Double Unders

Pushups

 

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101006 WOD

Max Min Back Extension

Rest 5 Minutes

"Chelsea"

On the Minute (30min)

5 Pullups

10 Pushups

15 Squats

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101005 WOD

Push Jerk

10,2,2,2

Rest 5 Minutes

"Dave Special"

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

Power Clean (135)
200m Run After Each Round

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101004 WOD

Front Squats

10,3,3,3

Rest 5 Minutes

"Erin"
5 Rounds Of:
15 Dumbels Split Clean (40)
21 Pullups
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101001 WOD

CrossFit TOTAL

Back squat, 1 rep Max

Shoulder Press, 1 rep Max

Deadlift, 1 rep Max


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