CrossFit Topeka OLD

Toys For Tots Fundraiser Today at 11:00!!

 ...For New Folks

"On-Ramp" WOD
200m run/walk
15-12-9
Squats/Pushups/Pullups
200m run/walk

....CrossFitters
12 Days of Xmas-WOD
Round 1 - Begin with 12 Sit-ups. Round 2 - Begin with 12 Sit-ups and add 11 pull-ups. Round 3 - Begin with 12 sit-ups, 11 pull-ups and add 10 wall balls. Continue on until the last round is complete finishing off the Twelve Days of Christmas with a 1k run.

For Time:
12 ABMAT Sit-ups
11 Pull-ups
10 Wall Balls 20 lbs
9 Kettlebell Swings 55 lbs
8 Box Jump - 20 in.s
7 Burpees
6 Inverted Burpees
5 Squat Cleans 115 lbs
4 Push Presses 115 lbs
3 Front Squats 115 lbs
2 Ground to Overheads 115 lbs
1 1 km Run