CrossFit Toledo – CrossFit
Wod
Row (4 Rounds for distance)
Row 2 min
Rest 1 min
x4 rds
rest 4 min (til 15)
Power Snatch (5 min to find daily heavy single)
Rest 5
Bike (4 Rounds for distance)
2 min bike
Rest 1 min
X 4 rds
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (3×8 climbing )
CrossFit Toledo – CrossFit
Strength
A: BTN PRESS (3×3 climbing )
Behind the neck
B: BTN PRESS (3×3 across at 90% of A)
Behind the neck
Conditioning
WOD (Time)
10-8-6-4-2
OHS 95/65
BFB
C2B pullups
Rx+: 135/95
CrossFit Toledo – CrossFit
Wod
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Strength
Front Squat (15 minutes for find 3RM)
CrossFit Toledo – CrossFit
Wod
WOD (4 Rounds for time)
4 rounds on the 8:00
12 synchro OHS 75/55
20/16/14 cals
24 alt PS
20 synchro lat burpees
CFT Barbell Class
Snatch (3@70, 2@75, 1@80, 3@75, 2@80, 1@85, 1@90)
Hang Clean (2×2@75, 2×2@80, 2×1@85)
Clean Pull (1×3@95, 2×2@100, 1×2@105)
CrossFit Toledo – CrossFit
WOD
WOD (Time)
Athletes are responsible for their own weight changes.
9 T2B, T2R or |BMU|
9 DL 275/185
15 T2B or T2R
15 DL 225/155
21 T2B or T2R
21 DL 185/125
27 situps
27 DL 135/95
Bodybuilding
For quality (Checkmark)
14-12-10 (each arm)
Bicep curls
Tricep extensions
Seated Press
CrossFit Toledo – CrossFit
Gymnastics
ENON X 10 (Checkmark)
min1: 4-5 |STRICT| pull ups with 3 second negative
Min2: 4-5 |strict| dips with 3 second negative
Conditioning
2 rounds on the 12:00
(Staggered start on the 6:00 for larger classes
WOD (2 Rounds for time)
Round 1
1000 m row
50 Wallballs 20/14
50 DB step overs (20 inch)
rest until 12:00
round 2
1 mile bike
50 Metaball Russian twists (2 count)
50 BJ 24/20
CrossFit Toledo – CrossFit
Conditioning
Time cap 20 (Time)
75-60-45-30-15
Double unders
50-40-30-20-10
KB snatch
25-20-15-10-5
Oblique T2B
Strength
BTN PRESS (5X2 climbing)
Behind the neck
()
CrossFit Toledo – CrossFit
Conditioning
With a continuously running clock, workouts will begin at the zero, 15, and 25:00 marks. The bike or row may be done in either order, and everyone will do the Amrap from 15-20:00.
Bike (Calories)
4 rds
1:30 bike Sprint
Rest 1: 30
Rest until 15:00
Amrap 5 (AMRAP – Reps)
12-10-8-6-4-2
PS 95/65
Lateral burpees
Rest until 25:0
Row (Calories)
4 rds
1:30 Cal row
rest 1:30
CFT Run Club
We have a handful already signed up for the glass city half marathon in late April. If you are thinking about registering, do it!
Midweek run:
Please complete any time this
WOD (Checkmark)
0.5 miles. easy pace
1 mile temporun
1.5 mile easy pace.
you will complete 3 miles total. Only worry about the time during the temporun, and shoot for within one minute of your best 1 mile pace.
If instead, you would like to
1 mile Tempo run (Time)
Pushing the pace, but sub maximal
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit Toledo – CrossFit
Barbell Cycling
Barbell complex: PC + 3 PP (Weight)
EMOM x 10
please use 70% of push press across
WOD
AMRAP 14 (AMRAP – Rounds and Reps)
15/12/9 cal sprint
15 DDB PC
12 DDB thrusters
9 HR push-ups