CrossFit Toledo – CrossFit
Strength
EMOM x 12
1-4: 4 reps
5-8: Deadlift (3 reps )
9-12: Deadlift (2 reps)
WOD
Metcon (2 Rounds for reps)
AMRAP 4
30 DU
20 AKBS 53/35
10 oblique T2B
Rest 2 minutes
AMRAP 4
30 sit ups
20 AKBS
10 KB Koshack squats (R+L=1)
CrossFit Toledo – CrossFit
A: Metcon (Time)
CARDIO
M/M: 30-27-24-21-18-15-12-9-6-3
M/F: 27-24-21-18-15-12-9-6-3
F/F: 24-21-18-15-12-9-6-3
CHIPPER
100 alt DB snatch
80 box jumps
60 burpee deadlifts 135/95
40 db lunge
20 bear complex
One athlete begins in cardio, the other on the shipper. Switch when the calorie count is met.
Score A= time to complete calories
B: Metcon (Time)
Score B= chipper time
CrossFit Toledo – CrossFit
Barbell Cycling
Barbell complex: 3 HSC + split jerk (Climb as form allows)
Technique Work
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
CrossFit Toledo – CrossFit
Strength
A: Bench Press (4×5 climbing from 60%)
B: Bench Press (Amrap at 90% of A)
Conditioning
Metcon (Time)
4-8-12-16-20
DDB Hang C&J
HR Push ups
Cal bike or row
CrossFit Toledo – CrossFit
Strength
EMOM X 12
Add weight every other minute as comfortable
Building to a heavy triple that you do 2 times
Min 1-4: 5 reps
Min 5-8: 4 reps
9-12: Front Squat (Heavy triple, twice)
Conditioning
Metcon (Time)
Cap 16
90 Wallballs 20/14
60 T2B or T2R or GHD sit ups
30 CJ 115/80
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
5RFT
21 wallballs 20/14
15/12 cal bike
9 DL 225/155
Rest 1 minute between rounds
CrossFit Toledo – CrossFit
Partner WOD
Joe (Time)
10 Rounds for time of:
10 Thrusters, 95# / 65#
10 Bar Facing Burpees
10 Pull-Ups
57 Double-Unders
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
5 RFT cap 18
20/15/12 row/bike
15 sit ups
10 DDB devils press
Strength/Skill
Overhead Lunge (4×6 climbing)
CrossFit Toledo – CrossFit
Gymnastics
EMOM X 10
Min 1: 3 strict pull-ups + 3 strict dips
Min 2: 3 strict supinated pull ups +15 SEC L-sit or hollow hold
RX +: 2 strict ring pull ups + 2 MU +2 strict dips
WOD
Metcon (Time)
6-1
Wall walks
BBJO 24/20
PC 185/125
CrossFit Toledo – CrossFit
Weightlifting
EMOMx15
(Including rest/transition)
1-6: Power Snatch (Singles, increasing )
7-9: rest/transition
10-15: Overhead Squat (Singles, increasing (full depth, no pause))
WOD
Metcon (AMRAP – Reps)
AMRAP 11
1 PS 75/55
2 HPS
3 HSS
4 OHS
5 T2B or T2R
15 DU