CrossFit Toledo – CrossFit
Partner WOD
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
CrossFit Toledo – CrossFit
Weightlifting
EMOM x12
min 1-7: PS+SS,70% across
8-12: Barbell complex: PS + SS (Climb as comfortable )
WOD
WOD (Time)
|5BMU|
15 S2OH 135/95
25 pull-ups
45/35/25 calories
25 pull-ups
15 S2OH
|5BMU|
CrossFit Toledo – CrossFit
Gymnastics
Skills EMOM x10
min 1: ring dips or lockout hold
min 2: handstand, hold, pirouette, wall walk or progression
WOD
Core work (Time)
10-20-30-40-|50|
AKBS
20-20-20-20-|20| alt single leg v ups
CrossFit Toledo – CrossFit
WOD
WOD (AMRAP – Rounds and Reps)
AMRAP 14
7 DDB Devils press
14 box jumps 24/20
28/24/20 calories
Strength
12-10-8-6
A: DDB bench press (Climbing)
B: Good Mornings (12-10-8-6 climbing)
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: HPC + PJ (EMOM X 10 climbing)
Barbell Cycling
EMOM16 (AMRAP – Rounds)
MIN 1: 5 DL+3HPC + S 2O H
MIN 2: 25 double unders
RX: please use 75% of A
Score rounds where work is fully completed (Max equals
CrossFit Toledo – CrossFit
Strength
Shoulder Press (4×4 climbig)
Split squat (4×4 (each leg) climbing)
Rear foot elevated with 2KB/DBs, or a barbell on your back
WOD
WOD (Time)
5 RFT
5 FS 155/105
10 T2B
15 Lar.burpees
at the 5:00
50/40/30 cal
CrossFit Toledo – CrossFit
CFT Barbell Class
Partner WOD
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 scheme is just like the song…
1, 2-1,3-2-1,4-3-2-1 …
CrossFit Toledo – CrossFit
Weightlifting
Power Clean (Max out Friday )
WOD
WOD (Time)
5 RFT
10 alt DB snatch 50/35
10 pull-ups
10 DB OH lunge
CrossFit Toledo – CrossFit
Weightlifting
EMOM x12
1-4: Shoulder Press (3 reps, climbing )
5-8: Push Press (2 reps, climbing )
9-12: Push Jerk (4 minutes to find a heavy single )
WOD
WOD (8 Rounds for calories)
One minute calorie sprint
Rest 1 minute
CrossFit Toledo – CrossFit
Skill work
EMOM X 12
Min1: wall )walk to handstand hold (20-25 sec)
Min2: Good Mornings (5 reps, climbing)
WOD
WOD (Time)
2 rounnds
50/40/30 cal
20 ground to overhead 115/85
10 OHs