CrossFit Toledo – CrossFit
Metcon (Time)
66-44-22
Jumping keg squats
Alt DB snatch
Every 2:00, one partner building lap run while other hold bottom of goblet squat
Extra Credit
Metcon (Time)
30 wallballs
30 cal bike
Rx+ begin with 30 HSPU
CrossFit Toledo – CrossFit
Always Remembered (Time)
2977 m row or run or 4 mile bike
110 Double DB Burpee box step ups
Athlete chooses their DB weight and box height
CrossFit Toledo – CrossFit
Strength
A: Thruster (3rm)
WOD
B: Metcon (Time)
4 rounds
8 Thrusters (60% of A)
8 BF Burpees
Directly into…
8 rounds
4 Thrusters (70% of A)
4 BF Burpees
Extra Credit
Sick & demented check:
Rest 3 minutes, then…
C: Thruster (Max reps at 80% of A)
CrossFit Toledo – CrossFit
Strength
A: Push Press (Daily 4RM)
B: Push Press (2×4 at 95% of A)
C: Push Press (90% of A for max reps )
WOD
Metcon (Time)
5 RFT
30 DU or lateral KB hops
20 sit ups or 10 T2B
10 single KB 53/35 ( HC+ 2 S2OH)
CrossFit Toledo – CrossFit
WOD
Partner or solo
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
1 wall walk, 1 rope climb or tire flip, 150m farmer carry *
2 wall walks, 2 rope climbs or tire flips, 150m carry
3,3,150m carry
Continue to ascend…
*farmer carry= 1 barbell and 1 KB per team
CrossFit Toledo – CrossFit
Strength
A: Paused Front Squat (2RM – pause 1st rep 1 sec)
B: Front Squat (Heavy single)
WOD
Metcon (AMRAP – Reps)
AMRAP 15
10 Cal bike or row
4 DL 95/65
3 Hang C&J
2 OH Lunge
1 OHS
100m run (10 reps)
Extra Credit
Join us at 7:15 PM
Mr. Slice Beer Mile (Time)
4 RFT
Drink a beer
Run 400 m
____________________
Beer must be 12 ounces, at least 5% alcohol, and consumed from a can or bottle.
For a complete list of revised rules, visit www.biermile.com
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
B: Bench Press (3×3 across @ 85% of A)
C: Bench Press (Max reps @ 90% of A)
WOD
Time cap 12
Metcon (Time)
21-15-9
Alt. DB Snatch 50/35
Burpee pull-ups
150m run (one way traffic) to finish each round
|Alt. RX+ option|
21-15-9
Alt. DB snatch 70/50
9-7-5
Burpee MU or burpee BMU
150 RUN AFTER EACH RND
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (Build to 4RM)
WOD
Metcon (Time)
4 RFT
12 OHS 75/55
24 ab mat sit ups or 12 T2B
36 DU or lateral bar hops
Timecap 14 , scale accordingly
CrossFit Toledo – CrossFit
WOD
Score DL only
Metcon (3 Rounds for reps)
AMRAP 3
18/15 cal row or 15/12 bike
15 BBJ 24/20
DL 135/95 with remaining time
Rest 2 minutes
AMRAP 3
18/15 row or 15/12 bike
12 BBJ
DL 185/125 with remaining time
Rest 2 minutes
AMRAP 3
18/15 row or 15/12 bike
9 BBJ
DL 225/155 with remaining time
Rest 2 minutes
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 3
18/15 row or 15/12 bike
6 BBJ
DL 255/175 with remaining time
Gymnastics
HSPU practice or progression