CrossFit Toledo – CrossFit
WOD
Time cap 11
Metcon (Time)
75 Double Unders
50/40 cal row Or 40/30 bike
25 C2B pull ups
50/40 row or 40/30 bike
75 double unders
Strength/Skill
EMOM X 16
ODD: 1-2 rope climbs
Even: Shoulder Press (8×8 across)
CrossFit Toledo – CrossFit
Barbell Cycling
Hang Power Clean (EMOM X 10 Clinbing, 3 reps)
WOD
Metcon (5 Rounds for reps)
5 rounds
1 minute DDB Hang clusters
1 minute Burpee box jumps 24/20
Rest 1 minute
CrossFit Toledo – CrossFit
Strength
Overhead Squat (Heavy single with one second pause )
One second pause
Conditioning
Metcon (AMRAP – Reps)
AMRAP 12
5,6,7,8… ascending
Cal bike or row
HSPU or S2OH 95/65
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
5 rounds
21 calories
15 box jump overs 24/20
9 squat clean 135/95
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
5k/4k row or 7/6 mi bike
And
Partition any way:
300 double unders
150 wallballs
150 Plate burpees 15/10
Workout begins with one athlete on the bike or rower, and one athlete working on the chipper. Athletes may switch whenever. If the chipper is completed first, athletes will switch until the cardio is complete. If the cardio is completed first, athletes will take turn on the chipper until completed. Neither athlete gets to rest until one of the portions is completed.
CrossFit Toledo – CrossFit
Barbell complex: HPC + PJ (Max out Friday)
Metcon (4 Rounds for time)
4 rounds on the 4:00
10 Lat bar hops
10 BF Burpees
10 CJ
Round 1:95/65
Round 2:115/80
Round 3:135/95
Round 4:155/105
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
40-30-20-10
Alt DB snatch 50/35
DB box step ups 24/20
4-3-2-1
Rounds of Cindy
1 rd cindy:
5 pullups
10 pushups
15 air squats
CrossFit Toledo – CrossFit
Strength/Skill
A: Overhead Squat (7 minutes to find heavy double)
Conditioning
Time cap 15
B: Metcon (Time)
6 RFT
15/12 row or 12/10 bike
5 PS (55% of A)
10 OHS
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Reps)
50 cal ass bike
40 KB Snatch
30 T2B, T2R or Jimmy GhDs
20 Burpees to rig or rings
10 minute Amrap
Bodybuilding
Shoulder Press (8×8 climbing on the 1:30)
Keep the movement STRICT
please perform all 64 repetitions
CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 12
A: 8 (climbing ) bent over rows or Pendlay rows
B. 30 sec plank or HS hold or wall walks
Conditioning
Metcon (2 Rounds for reps)
Round 1 – AMRAP 6
45 DUs
35 RKBS 53/35
25 Situps
15 Deadlifts135/95
Rest 3 minutes
Round 2 – AMRAP 6
10 Deadlifts 185/135
20 Situps
30 RKBS
40 DUs