CrossFit Toledo – CrossFit
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Group Warm-up & Mobility
Skill/Strength
Overhand Grip Deadlift (1RM)
No hook grip, no reverse or Mixed grip
Max Unbroken Wallballs (AMRAP – Reps)
#20/ #14
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
1 – ? (Ascending reps)
Power snatch 95/65
Box jumps 24/20
10 DUs (2:1) after each round
1 power snatch
1 box jump
10 DU
2 power snatch
2 box jumps
10 DU
3, 3. 10 , 4, 4, 10…
Extra Credit
Just in case you missed it yesterday, you can make it up today. Also, even if you did it yesterday, please enter your score today as this is the correct entry with previous history.
1 MILE RUN (Time)
1 Mile Run FT
CrossFit Toledo – CrossFit
Warm-up
Short general warmup, then we will run first before squatting.
Skill/Strength
1-Mile Run (Time)
Max Effort 1-Mile Run
Front Squat (1RM)
WOD
Metcon (Time)
30-20-10
Back squats 115/75
HR push ups
Extra Credit
ACCESSORY WORK
21-15-9, NFT
GHD sit ups
Standing plate twist 45/25
Good morning’s 75/55
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
400 M group run
Then for 6 minutes: 30 seconds each of:
Burpees | jump rope | air squats | REST
Skill/Strength
Press 1 RM
Benchpress 3RM, 1 RM
Box jump practice between sets, sets of five, increasing height
Strict Press (1RM)
Bench Press (3RM)
Bench Press (1RM)
Metcon
Metcon (Time)
5 RFT
9 PC 135|95/65
1 MU | Rope climb (burpee pull up)
100m run
Workout Of the Week
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CrossFit Toledo – CrossFit
WOD
A little different this Saturday… We have one partner workout and one benchmark work out. You may do either, or both.
A: Metcon (Time)
AMRAP 14
Part A:
2 Rounds
50 Double Unders (3:1)
20 Toes to Bar
20 Hang Power Clean 115/75
400m Run
part B: Row for meters.
At the call of 3, 2… 1… Go! One partner begins on the chipper while the other begins rowing. Once the first partner completes one round, the athletes switch. The second partner begins rowing while the first does round 2 of the chipper. Note your time after completing the second round. Continue rowing. After the two rounds are complete, athletes may switch as needed on the rower continuing for 14 minutes total.
SCORE 1 – Time to complete the 2 round chipper.
SCORE 2 – Total meters rowed.
B: Metcon (Distance)
Total partner calories Road in 14 minutes.
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nancy is the solo option
CrossFit Toledo – CrossFit
THERE ARE 3 workouts today. You will PICK 2. The first workout will begin at 30 past the hour, and the second at 45 past. Show up ready to work.
Weightlifting
Strict Press (3RM)
WOD
Metcon (Time)
For time:
75 Burpees
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
CrossFit Toledo – CrossFit
MOBILITY
Coach choice
Skill/Strength
OHS 3RM
Max unbroken double unders, take attempts between sets of squatting. or practice double unders between sets.
Overhead Squat (3RM)
Double-Unders (Max unbroken)
Metcon
Metcon (Time)
4 RFT
30 AKBS 70 | 53/35
20 wall balls 20/14
10 C2B | Chin over pull ups
Workout Of the Week
WOW
Don’t forget about the 5K
WOW: 5k Row (Time)
Max Effort 5k Row
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
WOD
We are hitting the WOD first today
Metcon (Time)
For time:
20 deadlifts 135/95
5 Burpee box jumps 24/20
15 deadlifts 185/125
10 Burpee box jumps
10 deadlifts 225/155
15 Burpee box jumps
5 deadlifts 275/185
20 Burpee box jumps
Note: athletes are responsible for their own weight changes. If you are scaling the weight, please allow for increasing weight, but manageable increments.
Weightlifting
Bent Over Row (5×3 across)
Gymnastics
Practice handstands, progressions, handstand holds, shoulder taps, or handstand walk.
CrossFit Toledo – CrossFit
Warm-up
Coach choice
Weightlifting
Snatch push press 3RM
Hang snatch 3RM – Full snatch. If you do a power snatch, please follow each one with an overhead squat.
Snatch Push Press (3RM)
Behind the neck
Hang Snatch (3RM)
WOD
Metcon (Time)
7 RFT
1 Rope Climb (10 ring rows)
20 Double Unders (50 singles)
7 Front Squats 155 | 105/70
20 DUs (50)
TIME CAP = 14 minutes
CrossFit Toledo – CrossFit
Skill/Strength
3RM (3-3-3-3-3)
Max weight for 3 Reps
3 second pause on the first rep
Ring Dips (3 sets Max reps or max static hold)
Fit them inbetween sets of squats
Metcon
Metcon (AMRAP – Rounds)
AMRAP 12
12 Shoulder to Overhead
100m Run
12 Sumo-Deadlift High-Pull
100m Run
Barbell at 115/75
WOD Of the Week
5k Row (Time)
Max Effort 5k Row
CrossFit Toledo – CrossFit
Metcon
Metcon (No Measure)
10 Rounds
250m row
Rest 2 minutes
Metcon (AMRAP – Reps)
15 Minute
AMRAP
100 WB
50 T2B
Team of 2 sharing reps as needed
Weightlifting
Clean Complex (3+3+3)
3 Power Clean + 3 Front Squat + 3 Jerks
Perform one complex every minute on the minute for 10 Minutes all reps must be completed at the same weight