Class Cancelled

The YWCA is having an all staff meeting this afternoon and closing at 3:00pm.  So, our 4:00pm and 5:30 classes are cancelled.  
Sorry for the Short Notice!  

111230 WOD

Filthy 50
50 Box Jumps
50 Jumping Pullups
50 Swings (35)
50 Lunges
50 Knees to Elbows

50 Push Press
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

Post time to comments and compare 110916.

111229 WOD

Max Minute
V-Ups

Rest 5 Minutes

Snatch It Up!
12 Rds. Of 90 Seconds:
Snatch (2 reps)

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111228 WOD

Split Jerk

10,2,2,2

Rest 5 Minutes

MiniCindy
AMRAP (10 min)
5 Pullups
10 Pushups
15 Squats

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111227 WOD

Thrusters
10,3,3,3

Rest 5 Minutes

Half Kelly
5 Rds. Of:
200m Run
15 Box Jumps
15 Wallballs

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111226 WOD

Run (30 min)

Holiday Hours

CrossFit Topeka will be Closing For Xmas

following the 5:45 am workout on Friday 12/23

and reopening for the 4:00pm workout on Tuesday 12/27.

We will also be closed New Years Eve.

Have a great holiday!

111223 WOD

"CF-Montgomery"

400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

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111222 WOD

1- Leg Deadlifts
10,3,3,3

Rest 5 Minutes

Good to Go
10  one minute Rds Of
2 Inverted Burpees
2 HSP
Max Rep V-Ups

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111221 WOD

Box Squats
10,3,3,3

Rest 5 Minutes

Ali Boy
21-15-9
Deadlifts (225)
Box Jumps

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Holiday Hours.

CrossFit Topeka will be Closing For Xmas

following the 5:45 am workout on Friday 12/23

and reopening for the 4:00pm workout on Tuesday 12/27.

We will also be closed New Years Eve.

Have a great holiday!

111220 WOD

Push Jerk
10,2,2,2

Rest 5 Minutes

Quarter Horse
3 Rds. Of
400m Run
3 Minute Rest

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111219 WOD

Clean & Jerk
10,3,3,3

Rest 5 Minutes

"Round & Round"
2 Rds of 1 minute
Pullups

Pushups
Situps
Jumping Squats
Lunges

Post total number of reps to comments and compare to 110804:

Holiday Hours

CrossFit Topeka will be Closing For Xmas

following the 5:45 am workout on Friday 12/23

and reopening for the 4:00pm workout on Tuesday 12/27.

We will also be closed New Years Eve.

Have a great holiday!

Thank You!

Many Thanks to everyone who came out for the workout yesterday.  It was a very successful event and best of all we collected a bunch of toys for some very deserving kids.  It was also great to see some old friends and make  a few new ones.  Hope to see you all again next year.

12 Days of Xmas Charity Workout

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 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

111216 WOD

The "20"Do 90 seconds of each exercise (at each station) and then move immediately to the next for a total of 30 minutes.

1. Bear crawl

2. Crab walk

3. Jumping Jacks

4. Push-ups

5. Situps

6. Grass Pullers

7. Squats

8. Mountain Climbers

9. Crunches

10. High Knee Running

11. Plank

12. Jump and Reach

13. Front Bridge

14. Leg Lifts (6 inches)

15. Squat Jumps

16. Ankle Flips

17. Star Jumps

18. Side Bends

19. Duck Walk

20. Square jumps

111215 WOD

SDHP
10,3,3,3

Rest 5 Min

Bass Ackwards
3 Rds Of:
21 Wallballs
21 Showme Pushups
200m Backwards Run

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111214 WOD

Max Minute
Double Unders

Rest 5 Minutes

Clean It Up!
12 Rds Of:
2 Clean and Jerks every 90 Seconds

Post weights to comments 110331:

111213 WOD

OH Squat

10,3,3,3
Rest 5 Minutes


"Walk It Off"
AMRAP (10min)
100m Farmers Walk
15 Strict Dumbell Presses

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111212 WOD

Power Cleans
10,2,2,2

Rest 5 Minutes

CF League 2-9
10-9-8-7-6-5-4-3-2-1
Dumbell Thrusters (20/10)
Pushups

Post time to comments and compare to 110713.

Sneek Peek @ Saturday's 12 Days of Xmas Charity Workout

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 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

111210 OPEN GYM

111209 WOD

CF-Delta
1.5 Rds Of:
30 Wallballs
30 Burpees
30 Pwr Cleans (115)
30 Squats (115)
30 Push Press (115)
30 SDLHP (115)
30 Box Jumps
30 KtoE

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111208 WOD

Weighted Dips10,3,3,3

Rest 5 Minutes

Scramble
21-15-9
HSP
V-Ups

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111207 WOD

Bench Press
10,3,3,3

Rest 5 Minutes

"Dave Special"
10-9-8-7-6-5-4-3-2-1
Power Cleans
200m Run between rounds

Post time to comments and compare to 110324.

111206 WOD

Front Squat

10,3,3,3

Rest 5 Minutes

"Old McDonald"
800m Farmers Walk (.5/.3 BW)

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111205 WOD

Snatch
10,3,3,3

Rest 5 Minutes

"Twister"
AMRAP (10 min)
20 Double Unders
10 K2E
5 Swings (50/30)

Post time to comments 110524.

No Saturday Class

We won't be holding class Saturday morning

(Dec. 3) because the YWCA is having an event (Girls on the Run 5K).

111202 WOD

"TOPO"

1200m Run
21-pull ups, push ups, sit ups,squats
800m Run
15- pull ups,push ups,sit ups,squats
400m Run
9- pull ups, push ups, sit ups, squats

Post time to comments and compare to 110826.

No Saturday Class

We won't be holding class Saturday morning

(Dec. 3) because the YWCA is having an event (Girls on the Run 5K).

111201 WOD

Snatch Grip Presses
10,3,3,3

Rest 5 Minutes

"Fran"
21-15-9
Thrusters (95)
Pullups

Post time to comments 110708: