120531 WOD

Weighted Dips

10,3,3,3

Rest 5 Minutes

"Becca" 

AMRAP (10min)

10 Double Unders

20 Lunge Steps
30 GHD Situps

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120530 WOD

BEAR COMPLEX

5 Rounds of 

7 Reps

One rep consists of a :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.

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120529 WOD

Cleans
10,2,2,2

Rest 5 Minutes
A-OK
AMRAP (10min)
10 Squat Jumps
10 Pushups
50m Run

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CrossFit Holiday Schedule

CrossFit Topeka will be closed 

for the 

Memorial Day Weekend 

There will be no classes on  

May 26th (Saturday) nor May 28 (Monday).

Have a Great Holiday!

120525 WOD

Ram Tough
21-18-15-12-9-6-3
Pwr Snatch (115)
Wallball
Knees to Elbows

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120524 WOD

Weighted Lunges10,3,3,3

Rest 5 Minutes

"Burpee Run"
3 Rounds Of:
400m Run
15 Burpees

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120523 WOD

Max Minute
Ring Dips

Rest 5 Minutes

Mary 87
3 Rds Of:
50 Double Unders
40 Sit-Ups
30 Medball Cleans
20 Pullups
10 HSP

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CrossFit Holiday Schedule

CrossFit Topeka will be closed 

for the 

Memorial Day Weekend 

There will be no classes on  

May 26th (Saturday) nor May 28 (Monday).

Have a Great Holiday!

120522 WOD

Press
10,5,5,5

Rest 5 Minutes

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

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120521 WOD

Power Cleans

10,3,2,1
Rest 5 Minutes

Tunisia
10 Rounds Of:
15 Deadlifts (135/85)
15 Pushups

Post time and compare to 110816.

120519 OPEN GYM

120518 WOD

"Seal Training"
5 Rds Of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps
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120517 WOD

RDL
10,3,3,3

Rest 5 Minutes

NO LUCK
21-15-9
OHS (95,65)
Double Unders

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120516 WOD

Max Rep

Pullups

Rest 5 Minutes

"Fight Gone Bad"
Three rounds of:
Wallballs (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 110502.

120515 WOD

Split Jerk10,2,2,2

Rest 5 Minutes

What We Do
2 Rds Of  1 min per station:
KtoE
Bench Dips
Flutter Kicks (2 count)
HSP on Box
V-Ups
Rest

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120514 WOD

Power Snatches
10,3,3,3

Rest 5 Minutes

Liftoff
3 Rds Of:
400m Run
6 Deadlifts (225)
9 Box Jumps
12 Squats
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120512 OPEN GYM

120511 WOD

Abbate
Run 1 Mile
21 Clean & Jerk (155)
Run 800m
21 Clean&Jerk (155)
Run 1 Mile

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In memory of U.S. Marine Corps Sergeant Matthew T. Abbate

120510 WOD

Barbell Rows

10,5,5,5

Rest 5 Minutes

Sit&Slide
AMRAP (10min)
20 Lunge Steps
25 Situps
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120509 WOD

Ma

Max Minute

Box Jumps

Rest 5 Minutes

"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans (135,85)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.   "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

120508 WOD

Push Jerk10,3,3,3

Rest 5 Minutes

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

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120507 WOD

Thrusters
10,3,3,3

Rest 5 Minutes 

"Yay Burpees"
100 Burpees

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120505 Open Gym

120504 WOD

Max Min

Burpees

Rest 5 Minutes

Viking Power
On the minute (30min)
Deadlifts (135/85)
Hang Cleans (135/85)

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120503 WOD

Max Rep

Ring Dips

Rest 5 Minutes

"Tabata Time"
[1 Interval=20 seconds work/10 seconds rest]
8 intervals of HSP
8 intervals of Box Jumps
8 intervals of Knees to Elbows

Post fewest reps completed during any 1 interval for each exercise.  You will have a score for each exercise.

120502 WOD

Push Press
10,5,5,5

Rest 5 Minutes

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

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120501 WOD

Weighted Pullups
10,3,2,1

Rest 5 Minutes

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

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