CrossFit Toledo – CrossFit
WOD
EMOM X 25
5 ROUNDS
Min1: 12 T2b, T2R, or GHD Situps
Min2: 10 BJ 30/24
Min3: Deadlift (5×5 climbing (TnG))
Min4: Metcon (5 Rounds for calories)
Cal bike or row
Min5: Rest
CrossFit Toledo – CrossFit
Weightlifting
EMOM x20
You may change weight once at the 10:00
A: Barbell Complex: C + 3 FS (10×1 across OTM)
B: Barbell Complex: C + 3 FS (10×1 across OTM)
WOD
Metcon (AMRAP – Reps)
AMRAP 5
Buy in: 1 mile bike sprint
Bench press 135/85 with remaining time
CrossFit Toledo – CrossFit
Strength
A: Back Rack Lunge (4RM)
B: Back Rack Lunge (2RM)
WOD
Metcon (Time)
Buy in 1500 m row
5 rounds
10 C2B pull ups
7 push jerks 155/105
Rx+
Buy in 1500 m row,
5 rounds
7 BMU
7 push jerks 185/125
CrossFit Toledo – CrossFit
WOD: Metcon (Calories)
Amrap 18
5 rounds
30 Double DB Alt 20″ step ups
20 synchro sit ups or 10 synchro T2B
10 Synchro DB thrusters
With renaming time
Calories
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 15
1-5: Muscle Clean (5×3 climbing)
6-10: Power Clean (5×2 climbing)
11-15: Clean (5×1 climbing)
WOD
Optimus Prime (AMRAP – Reps)
AMRAP 7
Wallballs 20/14
OTM 5 DLs 225/155
Score WB only first DL at 1:00 (6 sets)
CrossFit Toledo – CrossFit
WOD
One sided fight (3 Rounds for reps)
Three rounds for total reps
One minute goblet squats 53/35
One minute RKBS
One minute KB S20H (switch whenever)
One minute KB front rack lunge (switch whenever)
One minute KB SDHP
Rest one minute
Gymnastics
Skill work EMOM X 10
A. 5-10 Strict dips
B. Secondary gymnastics skill
CrossFit Toledo – CrossFit
Weightlifting
A: Snatch Balance (Daily 3 RM)
WOD
B: Metcon (AMRAP – Reps)
AMRAP 6
20 Sit ups
20 Donkey kicks
3 PS (65% of A)
7 0HS
Rest 4 minutes
C: Metcon (AMRAP – Reps)
AMRAP 6
10 T2B, T2R, or GHD Sit-ups
10 HSPU or Double DB Push press
10 PS (50% of A)
10 OHS
CrossFit Toledo – CrossFit
Strength
Deadlift (7×3 climbing on the 2:00)
WOD
Death Race (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Build to a challenging 3×3 across)
B: Back Rack Lunge (3×6 climbing)
Barbell Cycling
Metcon (3 Rounds for time)
3Rounds on the 5:00
Score working time each interval
21 DL 135|95/65
15 HPC
9 Thrusters
400m run or 500m row
CrossFit Toledo – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
12 PS 75/55
12 PULLUPS
12 BOX JUMPS
150M PARTNER RUN