110531 WOD

"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.

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.

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:

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.

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.

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.

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.

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.

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.

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.

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.

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.

110514 Open Gym

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:

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:

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.

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.

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.

110507 Open Gym

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.

110505 WOD

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments and compare to 101102.

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:

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.

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.

110501 Open Gym