"Death by 7s"
Seven Rounds of:
7 Power Cleans (135/95)
7 Dumbell Thrusters (40 dbls)
7 Situps
7 Broad Jump Burpees
7 Dips
7 Pullups
7 Pushups
Post Time to Comments and Compare to 101206.
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Tuesday, May 31, 2011
Sunday, May 29, 2011
Memorial Day Workout
Memorial Day Workout
1 round per minute
30 rounds total
Each Round Consists of:
5 Lunge Steps
5 Bench Dips
5 Back Extensions (Superman's)
Rest until the minute is up. Add or Subtract reps as needed.
Post total Lunge Steps, Dips, and Superman's completed in 30 minutes to comments.
1 round per minute
30 rounds total
Each Round Consists of:
5 Lunge Steps
5 Bench Dips
5 Back Extensions (Superman's)
Rest until the minute is up. Add or Subtract reps as needed.
Post total Lunge Steps, Dips, and Superman's completed in 30 minutes to comments.
Friday, May 27, 2011
Holiday Schedule
CrossFit Topeka will be closed this weekend for Memorial Day (Sat-Mon). We will have class at our regular times on Tuesday.
110527 WOD
"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 11116:
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 11116:
Thursday, May 26, 2011
110526 WOD
Deadlifts
10,5,5,5
Rest 5 Minutes
Bodyweight Lynn
5 Rounds Of
Max Rep Pushups
Max Rep Pullups
Post number of reps for each round to comments and compare to 101222.
10,5,5,5
Rest 5 Minutes
Bodyweight Lynn
5 Rounds Of
Max Rep Pushups
Max Rep Pullups
Post number of reps for each round to comments and compare to 101222.
Wednesday, May 25, 2011
110525 WOD
Max Minute
Double Unders
Rest 5 Minutes
Michael
3 Rounds Of:
800m Run
50 Back Ext
50 Situps
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
Post time to comments and compare to 101118.
Double Unders
Rest 5 Minutes
Michael
3 Rounds Of:
800m Run
50 Back Ext
50 Situps
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
Post time to comments and compare to 101118.
Tuesday, May 24, 2011
110524 WOD
Clean&Jerk
10,3,1,1
Rest 5 Minutes
"Twister"
AMRAP (10 min)
20 Double Unders
10 K2E
5 Swings (50/30)
Post time to comments.
10,3,1,1
Rest 5 Minutes
"Twister"
AMRAP (10 min)
20 Double Unders
10 K2E
5 Swings (50/30)
Post time to comments.
Monday, May 23, 2011
110523 WOD
OHS 10,5,5,5
Rest 5 Minutes
"Charger Challenge"
4 Rounds Of:
15 Burpees
15 HSP
15 Pullups
Post time to comments and compare to 100929.
Rest 5 Minutes
"Charger Challenge"
4 Rounds Of:
15 Burpees
15 HSP
15 Pullups
Post time to comments and compare to 100929.
Friday, May 20, 2011
110520 WOD
Bench Press
10,3,1,1
Rest 5 Minutes
DT
5 Rounds Of:
12 Deadlifts (155)
9 Pwr Cleans
5 Push Press
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Post time to comments and compare to 101207.
10,3,1,1
Rest 5 Minutes
DT
5 Rounds Of:
12 Deadlifts (155)
9 Pwr Cleans
5 Push Press
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Post time to comments and compare to 101207.
Thursday, May 19, 2011
110519 WOD
Max Minute
Squats
Rest 5 Minutes
Fab 40
AMRAP (30min)
40 Flutterkicks
40 Dips
40 Squat Thrusts
Post rounds completed to comments and compare to 101217.
Squats
Rest 5 Minutes
Fab 40
AMRAP (30min)
40 Flutterkicks
40 Dips
40 Squat Thrusts
Post rounds completed to comments and compare to 101217.
Wednesday, May 18, 2011
110518 WOD
1-Leg Squat
10,3,1,1
Rest 5 Minutes
Fran
21-15-9
Thrusters (95)
Pullups
Post time to comments and compare to 101215.
10,3,1,1
Rest 5 Minutes
Fran
21-15-9
Thrusters (95)
Pullups
Post time to comments and compare to 101215.
Tuesday, May 17, 2011
110517 WOD
Split Jerk
10,3,1,1
Rest 5 Mintues
Capital Shuffle
1 Lap Around The Capital
*You will be crossing some streets, so everyone needs to be careful and use the lights.*
Post time to comments and compare to 100928.
10,3,1,1
Rest 5 Mintues
Capital Shuffle
1 Lap Around The Capital
*You will be crossing some streets, so everyone needs to be careful and use the lights.*
Post time to comments and compare to 100928.
Monday, May 16, 2011
110516 WOD
Max Minute
Burpees
Rest 5 Minutes
Bogota
AMRAP (20min)
5 pullups
5 dips
15 situps
Post rounds to comments and compare to 101109.
Burpees
Rest 5 Minutes
Bogota
AMRAP (20min)
5 pullups
5 dips
15 situps
Post rounds to comments and compare to 101109.
Saturday, May 14, 2011
Friday, May 13, 2011
110513 WOD
OHS
10,3,1,1
Rest 5 Minutes
"Having a Ball"
21-15-9
Med Ball Cleans
Ball Slams
1-Arm Push Press
V Ups
Post time to comments:
10,3,1,1
Rest 5 Minutes
"Having a Ball"
21-15-9
Med Ball Cleans
Ball Slams
1-Arm Push Press
V Ups
Post time to comments:
Thursday, May 12, 2011
110512 WOD
Push Jerk
10,3,1,1
Rest 5 Minutes
"Tic Tac"
10-9-8-7-6-5-4-3-2-1
DB Split Cleans (35/20)
Box Jumps
Post time to comments:
10,3,1,1
Rest 5 Minutes
"Tic Tac"
10-9-8-7-6-5-4-3-2-1
DB Split Cleans (35/20)
Box Jumps
Post time to comments:
Wednesday, May 11, 2011
Welcome Groupon Voucher Holders
If you are one of the lucky people who purchased our Groupon deal, here is some information that you’ll need before coming into the gym. Please read this carefully so you’ll know how to redeem your Groupon and get started at CrossFit Topeaka!
How does the Groupon deal work?
Your Groupon voucher entitles you to 1 month of unlimited classes either in the morning ($29 deal) or anytime ($49 deal). The voucher must be redeemed by August 31, 2011 and your month begins on the date of your introductory class (intro class).
How do I get started?
You need to contact us either through email roger@crossfittopeka.com or by phone (785)-383-9609 to set up a time to go through an intro class. At the intro we will:
• Collect your Groupon voucher.
• Introduce you to CrossFit philosophy of training.
• Take care of some paper work including a health history questionnaire, an application, a waiver,a meal planner, and a goal inventory.
• Go through the CrossFit Topeka warmup. And begin learning some fundamental lifting techniques that will help you in our group classes.
• Do a short workout to evaluate your current level of fitness.
• Schedule your first group class.
Can I just show up to one of the scheduled classes?
Not if you plan on working out. You must attend an intro class prior to taking part in the group classes. If you would just like to observe a workout, you are most welcome to drop by any of the classes.
How long will the intro class last?
The intro class takes about 45 minutes?
What do I need to bring with me to the intro class?
1. Your Groupon voucher
2. Some water.
3. A towel
4. A great attitude
We are very excited that you will be working out with us and joining our community. As always if you have any questions please give us a call (785) 383-9609 or send us an email roger@crossfittopeka.com.
110511 WOD
Max Minute
Box Jumps
Rest 5 Minutes
"Lynn"
5 Rounds Of:
Max Rep Benchpress (Bdywt)
Max Rep Pullups
Post reps for each round and compare to 101117.
Box Jumps
Rest 5 Minutes
"Lynn"
5 Rounds Of:
Max Rep Benchpress (Bdywt)
Max Rep Pullups
Post reps for each round and compare to 101117.
Tuesday, May 10, 2011
Groupon
We are very excited that CrossFit Topeka is the featured Deal on the Day on Groupon.
Check out this link. http://www.groupon.com/r/uu28438168
110510 WOD
"Sweat Storm"
800mRun
5 Rds Of:
5 Deadlifts (275/185)
7 Pullups
10 Burpees
12 Lunges (45lbs overhead)
800m Run
Post time to comments and compare 101012.
800mRun
5 Rds Of:
5 Deadlifts (275/185)
7 Pullups
10 Burpees
12 Lunges (45lbs overhead)
800m Run
Post time to comments and compare 101012.
Monday, May 9, 2011
110509 WOD
Thrusters
10,3,1,1
Rest 5 Minutes
"Perfect 10"
10 Rds Of:
10 Squats
10 Situps
10 Pushups
10 Situps
Post time to comments and compare to 101208.
10,3,1,1
Rest 5 Minutes
"Perfect 10"
10 Rds Of:
10 Squats
10 Situps
10 Pushups
10 Situps
Post time to comments and compare to 101208.
Saturday, May 7, 2011
Friday, May 6, 2011
110506 WOD
Snatch Grip Deadlifts
10,5,5,5
Rest 5 Minutes
"Elizabeth"
21-15-9
Cleans (135)
Ring Dips
Post time to comments and compare to 101214.
10,5,5,5
Rest 5 Minutes
"Elizabeth"
21-15-9
Cleans (135)
Ring Dips
Post time to comments and compare to 101214.
Thursday, May 5, 2011
Wednesday, May 4, 2011
110504 WOD
Front Squats
10,1,1,1
Rest 5 Minutes
"Block Party"
4 Rounds Of:
1 lap around YWCA Block
Rest 2 minutes between rounds
Post time for each round to comments:
10,1,1,1
Rest 5 Minutes
"Block Party"
4 Rounds Of:
1 lap around YWCA Block
Rest 2 minutes between rounds
Post time for each round to comments:
Tuesday, May 3, 2011
110503 WOD
Weighted Pullups
10,1,1,1
Rest
"Jayhawker"
3 Rounds Of:
400m Run
12 Cleans (135)
15 Thrusters (95)
Post time to comments and compare to 101008.
10,1,1,1
Rest
"Jayhawker"
3 Rounds Of:
400m Run
12 Cleans (135)
15 Thrusters (95)
Post time to comments and compare to 101008.
Monday, May 2, 2011
110502 WOD
Max Min Dips
Rest 5 Minutes
"Fight Gone Bad"
Three rounds of:
Wallballs or Thrusters, 20lbs Dumbells (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments and compare to 101108.
Rest 5 Minutes
"Fight Gone Bad"
Three rounds of:
Wallballs or Thrusters, 20lbs Dumbells (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments and compare to 101108.
Sunday, May 1, 2011
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