CrossFit Toledo – CrossFit
WOD
Dirty 30 (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
CrossFit Toledo – CrossFit
Weightlifting
3-position snatch (Technique work, building as form allows)
Floor, below knee, above knee
Extra Credit
100 Cal Air Bike (Time)
For time: 100 cal on the bike
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
6 power snatch 95/65
9 OHS
30 DU
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
Time Cap 32
7k row or 10 mile bike
Switch whenever, but non-working partner must complete:
30 DU
1 lap unequal farmer carry
1 round of Cindy
CrossFit Toledo – CrossFit
Strength
A: Deadlift (Build to a heavy set of 5)
B: Deadlift (3×5 across at 85% of A )
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
9 BJ 30/24
7 FS 135/95
5 S2O
CrossFit Toledo – CrossFit
Strength
4 rounds, NFT
Min1: Bench Press (5 reps, climbing)
Min2: 8 DB push press or strict HSPU
Min3: 8 Ring dips
Min4: rest
WOD
Metcon (Time)
800m run
40 PC 75/55
400m run
20 PC 95/65
200m run
10 PC 115/75
Cash out: 26 BF burpees
CrossFit Toledo – CrossFit
WOD
A: Chad (Time)
1000 Weighted Step ups 45/30 to 20″
()
CrossFit Toledo – CrossFit
WOD
0-4: Metcon (AMRAP – Reps)
8min on the clock
95 / 65
First 4min – 4 T2B and Thrusters (1,2,3,…..)
4-8: Metcon (AMRAP – Reps)
Second 4min – 4 Pull Up and Hang Cleans (2,4,6,8,….)
Strength
Warm up with triples at increasing weights
Select a weight that you will use for 2 sets of 10
Back Squat (3-3-3-3, 2×10 across)
CrossFit Toledo – CrossFit
WOD
Partner or solo
Time cap 39
12 days of Christmas at CFT (Time)
The 12 days of Christmas
Barbell loaded at 95/65
1 Cluster
2 HSPU
3 Power snatch
4 BBJO 24/20
5 C&J
6 Air squats
7 Pull ups
8 H.R. Push ups
9 T2B
10 Deadlifts
11 Bar or ring Dips
12 Front rack reverse lunge
The repetition screen is just like the song…
1, 2-1,3-2-1,4-3-2-1 …
CrossFit Toledo – CrossFit
CFT Update
We hope to see you tomorrow for the gift exchange/holiday party. #JustShowUp
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 27
BUY IN: 2400m run, 3200/2600m row, or 4/3 mile bike
Then with remaining time:
5 HSPU or 10 Hand release push ups
10 DB Step ups 50/35 to 24″/20″
20 Alt. DB Snatch 50/35
30 Ab mat Sit ups
Notes:
1. RX+: Please do 4 Ring MU to begin each round, and keep the handstand push ups strict
2. You may hold the DB Amy way for the step ups
3. The buy in is not scored, but if not completed by 15:00, please move on
CrossFit Toledo – CrossFit
Warm-up
After general warm up, warm up the following complex to ~50% of CJ
PC + 2 FS + PP
You will use the SAME WEIGHT ACROSS
Barbell Cycling
3 POWER CLEAN + 3 PUSH PRESS (EMOM X 8 at ~50-60% of CJ)
Strength
Bench Press (4×8 climbing)
Extra Credit
Bodybuilding
2 rounds,NFT
10 DB (each arm) Tricep extensions
16 Alt. Bicep curls
16 GHD Back extensions
4 Rope climbs