120831 WOD

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

Post total reps to comments and compare to 120504.

120830 WOD

Max Minutes

V-Ups

Rest 5 Minutes

GI Jane
100 Burpee Pullups

Post time to comments and compare to 110811.

120829 WOD

Max Minute
Box Jumps

Rest 5 Minutes

Outlaw
10 Rds Of  90 secs
10 Double Unders
3 GTO

Post max weight on GTO

120828 WOD

Bench Press

3,3,3,3,3 

(75% of 1RM)

2 min rest

Rest 5 Minutes

Baller
3 Rounds of 3 Minutes
200m Run w/ball
20 Swings w/ball
20 Presses w/ball
Max Rep WallBalls
Rest 1 Minute

Post total number of Wallball reps to comment and compare to 120327.

120827 WOD

MS-120821
For time:

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Link to  Main Site on 120821

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120824 WOD

Filthy 50
50 Box Jumps
50 Jumping Pullups
50 Swings (35,20)
50 Lunges
50 Knees to Elbows

50 Push Press (45,33)50 Back Extensions
50 Wallballs (20,14)
50 Burpees
50 Double Unders

Post time to comments and compare to 120413:

120823 WOD

Max Minute

Pullups

Rest 5 Minutes

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. Back Bridge

14. Flutterkicks

15. Squat Jumps

16. Ankle Flips

17. Star Jumps

18. Side Bends

19. Duck Walk

20. Square jumps

120822 WOD

Snatch Drop/Snatch Press

2 Reps EMOM (5min)

50% Snatch Drop 1Rm

Rest 5 Minutes

"Sucking Wind"
30 Burpees
40 Wallballs
400m Run
50 Double Unders
500m Row

Post time to comments and compare to 110902:

120821 WOD

Deadlifts
10,5,5,5

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

Post rounds to comments and compare to 120529.

1120820 WOD

Thrusters
3 Reps EMOM (6min)
75% of 1RM

Rest 5 Min

Tabata This
Box Jumps
Press
KtoE
Lunges

Post lowest rep count to comments:

120817 WOD

Jared
4 Rounds Of:
800m Run
40 Pullups
70 Pushups

In memory of US Army Master Sergeant Jared N. Van Aalst.

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120816 WOD

EMOM (5min)
3 W. Dips
4 Dips

Rest 5 Minutes

GW-120726
AMRAP (7Min)
45 ft. Broadjump Burpees

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120815 WOD

EMOM (10 min)
2 Press

2 Push Press

(75% Press 1rm)
Rest 5 Minutes

"7 Heaven"
AMRAP (7min)
7 One arm Snatches (Rt & Lft)
7 Pullups
7 Wallballs

Post rounds to comments 111003:

120814 WOD

Box Squats

10,3,3,3

Rest 5 Minutes

Scramble
21-15-9
HSP
V-Ups

Post time to comments 120308:

120813 WOD

EMOM (5 min)

1 Hang Snatch

1 Power Snatch

2 Full Snatch

(60% of 1Rm)

Rest 5 Minutes

"44"
4 Rounds Of:
11 Box Hop Burpees
11 Box Jumps (30 inches)
11 Lunge Steps (45 Overhead)
11 Chest to Bar Pullups

Post time to comments 110809:

120810 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

Post time to comments and compare to 120406.

120809 WOD

Jumping Muscle Ups
10,10,10

Rest 5 Minutes

GW-120805
Tabata
Pistols
Double Unders
HSP

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120808 WOD

EMOM (5 minutes)
2 weighted, 3 strict, 4 kipping Pullups

Rest 5 Minutes

Dirty 30
30 GHD Situps
30 Deadlifts (225,155)
30 Double Unders
30 OHS (95,65)
30 Showme Pushups


Post Time to Comments:

Welcome Groupon Voucher Holders

Welcome to CrossFit Topeka’s Groupon sessions!

Below you’ll find all the information you need to get started!

1. How does the Groupon deal work?

Your voucher entitles you to 12 Groupon CrossFit Classes at CrossFit
Topeka. You may redeem your voucher any date before February 2013. You will have 2 months (60 days) from the date of your first class to redeem all of your sessions. The Groupon is for new clients only.

2. When can I come in?

You may use your 12 classes at any of our CrossFit classes. Check out the class schedule HERE .  Classes require 24-hour advance registration,  You can text, call, or email {785-383-9609, roger@crossfittopeka.com} us to let us know which class you plan to attend.  So, you will need to plan ahead a bit!

3. Do I have to come at the same time every week?

You can attend any combination of morning, afternoon, or evening classes! Just be sure to register in advance to reserve your spot.

4. I’ve never done a workout like this before. Can I do it?

Our classes are designed so that any age and ability level can participate safely and still get an awesome workout. At each of your class sessions, your trainer will teach and review all of the skills and movements of the day, and ensure you’re challenging yourself to your abilities, not anyone else’s standards.

5. Ok, I’m ready to redeem my Groupon voucher!

Excellent! First, let us know which class you would like to attend (text,email, call).   After that,

be sure to print out and bring your Groupon receipt for your first visit. On your first day, be sure to arrive 15 minutes before the class start time, so we can fill out some paper work. Wear comfortable work-out clothes, gym shoes (outdoor shoes are not permitted), and bring a water bottle and towel if you’d like.
We look forward to seeing you at CrossFit Topeka!

No Show Policy:
If you do not show up for class but fail to cancel your class registration at least 12hrs before class, you have effectively blocked someone else from attending and you will forfeit that session.

The “Fine Print”:

·         You must claim your pass by February 2013.

·         Limit 1 per person, you may buy multiple as gifts for others.

·         Your pass is good for 2 months (60 days) once activated.

·         By appointment only, subject to availability.

·         Non-transferable. No cash back. Not valid with other offers.

·         See the rules that apply to all deals.

Even More Information:

·         If you show up at the gym without registering in advance you are NOT allowed to participate in any classes. But you ARE welcome to visit, watch, and cheer everyone on!

·         To keep training quality high (as expected at any CrossFit gym), our class sizes are limited to 12 and may fill up.

Want to know more about what we do? CrossFit is a nation-wide program and there are A LOT of free instructional videos at www.crossfit.com

120807 WOD

Split Squat
10,3,3,3

Rest 5 Minutes

Frun
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments and compare to 120423.

120806 WOD

EMOM (7 Minutes)
2 Cleans (85% 1RM)

Rest 5 Minutes

MS-120730
3 Rds. Of
15 Hang Power Cleans (135,95)
15 Burpees

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120803 WOD

Max Min

Bridge Pushups

Rest 5 Minutes

"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 120330:

120802 WOD

Max Min
Ring Dips

Rest 5 Minutes

Park City Special
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95,65)
Front Squats (95,65)

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120801 WOD

OHS

10,5,5,5

Rest 5 Minutes

Helen
3 Rds Of:
400m Run
21 Swings (55,35)
12 Pullups

Post time to comments and compare to 120207.