100930 WOD

Max Min Boxjumps

Rest 5 Minutes

"Mary"

AMRAP (20 minutes)

5 HSP

10 1 Leg Squats

15 Pullups

Post time to Comments and Compare to 100702.

Open Gym Saturday

Calling all CrossFitters and Potential Crossfitters,

We are going to hold an “Open Gym” on Saturday from 8:30 to 9:30 at the YWCA. The idea behind open gym is for people to make up any workouts they missed during the week, to work on skills they need help with (for me it is muscle ups and double unders, I suck at them!), and to hopefully bring along friends and family who might be interested in doing CrossFit to check us out.
We have had numerous PR's set at our Open Gyms in the past.
It is meant to be a low key, fun time. So, please feel free to bring along guests.

Let me know if you can make it out.


roger@crossfittopeka.com
(785)383-9609

100929 WOD

OHS

10,2,2,2

Rest 5 Minutes

"Charger Time"

4 Rounds Of:

15 Burpees
15 HandStand Pushups
15 Pullups



Post Time to Comments and Compare 100120:

100928 WOD

Capital Shuffle
1 Lap Around the Capital Building

Starting from the YWCA run,jog,walk around the Capital and back to to the YW.

*You will be crossing some streets, so everyone needs to be careful and use the lights.*

Post time to comments.

100927 WOD

Push Press

10,3,3,3

Rest 5 Minutes

"Liftoff"
3 Rounds Of:
400m Run
6 Deadlifts (225)
9 Box Jumps
12 Squats

Post time to comments and compare to 100602.

100924 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