111130 WOD

RDL

10,5,5,5

Rest 5 Minutes

"GTO"
10-8-6-4-2
GTO (135)
Burpees

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111129 WOD

Press
10,5,5,5

Rest 5 Minutes

"Snatch Happy"
5 Rounds Of:
15 Pwr Snatches (95/65)
400m Run

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111128 WOD

Cleans
10,3,3,3

Rest 5 Minutes

CF-League 2-23
30 lunges- 10 situps
25 lunges- 15 situps
20 lunges- 20 situps
15 lunges- 25 situps
10 lunges- 30 situps

Post time to comments 110223:

Thanks Giving Day WOD

"Give Thanks"
AMRAP (12 Hrs)
Eat Turkey
Eat Pie
Take Nap

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111123 WOD

110819 WOD

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats
•Push-Ups
•Sit-ups

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111122 WOD

Back Squat
10,5,5,5

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

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111121 WOD

Power Snatch
10,3,3,3

Rest 5 Minutes

Fireball
AMRAP (8min)
100m Run w/medball
20 Wall Balls
10 V-Ups w/medball

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111119 Open Gym

111118 WOD

"Sweat Storm"

800mRun
5 Rds Of:
5 Deadlifts (275/185)
7 Pullups
10 Burpees
12 Lunges (45lbs overhead)
800m Run

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111117 WOD

Single Leg Deadlifts
10,5,5,5

Rest 5 Minutes

Get Funky
21-15-9
OHS (95,65)
Wallballs

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111116 WOD

Split Jerk
10,3,3,3

Rest 5 Minutes

Get Some
5 Rds Of
5 Chest to Bar Pullups
100m Farmers Walk (.5/.3 bw)
10 Situps

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111115 WOD

Barbell Rows
10,5,5,5

Rest 5 Minutes

Face It
3 Rds of 1 Minute
HSP (On Box)
K to E
Jumping Lunges
Rest

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111114 WOD

Thrusters
10,5,5,5

Rest 5 Minutes

Get Down
10-9-8-7-6-5-4-3-2-1
Swings (35,20)
Burpees

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111112 Open Gym

111111 Veterans' Day WOD

CrossFit Topeka Wants to Express Our Deepest Gratitude To All Our Veterans and All You Have Done For Our Nation.  

THANK YOU!!!

"Carse"

21-18-15-12-9-6-3 reps for time of:
Clean (95,65)
Double-unders
Deadlift (185,115)
Box jumps
Begin each round with a 50 meter Bear crawl.

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Enlarge image

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

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WOD Demo with Russ Greene - video [wmv] [mov]

WOD Demo with Trident CrossFit - video [wmv] [mov]

111110 WOD

Weighted Pullups

10,5,5,5

Rest 5 Minutes

"Elizabeth"
21-15-9
Cleans (135)
Ring Dips

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111109 WOD

Front Squat
10,5,5,5

Rest 5 Minutes

"Tic Tac"
10-9-8-7-6-5-4-3-2-1
DB Split Cleans (35/20)
Box Jumps

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111108 WOD

Deadlifts
10,3,3,3

Rest 5 Min

Mixed-Up
10 Rounds Of
(50 sec on,10 sec rest)
5 Med-Ball V-Ups
5 Med-Ball Cleans
Max Rep Med-Ball Swings

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111107 WOD

Snatch
10,3,3,3

Rest 5 Minutes

Driven
AMRAP (9min)
100m Run
20 Jumping Squats (45/30)
20 Push Presses (45/30)

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No Saturday Workout This Week

111104 WOD

Max Minute
Lunges

Rest 5 Minutes

Big Fun
AMRAP (30min)
100m Run
20 WallBalls
30 Flutterkicks

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No Saturday Workout This Week

111103 WOD

1-Leg Squat
10,5,5,5

Rest 5 Minutes

"Yay Burpees"
100 Burpees

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No Saturday Workout This Week

111102 WOD

Push Press
10,5,5,5

Rest 5 Minutes

Dandy
5 Rds Of:
10 Man Makers
20 V-Ups

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No Saturday Workout This Week

111101 WOD

Weighted Dips

10,5,5,5

Rest 5 Minutes

Walk In The Park
AMRAP (20min)

10 Swings (35/20)
50ft Lunges
10 1-Arm Dumbbell Snatches (35/20)

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