CrossFit Toledo – CrossFit
Strength
Front Squat (8 min to find 3rm)
WOD
EMOM Speed bench 5 reps
0-4 min 5×5 climbing
5-9 min 5×5 across
10-15 AMRAP 5
10 KB SNATCH(r) 35/25
10 HR PUSH UPS
10 KB SNATCH (l)
10 SITUPS
A: Bench Press (5×5 otm)
B: Metcon (AMRAP – Reps)
AMRAP reps
CrossFit Toledo – CrossFit
Gymnastics
EMOMx10
A. 5 strict pullups (band or load as needed)
B. Second gymnastics skill
WOD
Metcon (5 Rounds for reps)
AMRAP 2
150m run (one way traffic)
PC 95/65 with remaining time
Rest 1 minute
AMRAP 2
40 lateral bar hops
Hang squat cleans with remaining time
Rest 1 minutes
AMRAP 2
150m run
CJ with remaining time
Rest 1 minutes
AMRAP 2
40 lateral bar hops
PS with remaining time
Rest 1 minute
AMRAP 2
150m run
Hang squat snatch with remaining time
Score ONLY the barbell movements
CrossFit Toledo – CrossFit
Skill/Strength
2x800m run
Second run begins at 8:00
Score both
Fast: 800m Run (Time)
Max Effort 800m Run
Slow: 800m Run (Time)
Max Effort 800m Run
WOD
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
CrossFit Toledo – CrossFit
Strength
Deadlift (Daily 5RM)
Deadlift (Daily 3RM)
WOD
Metcon (Time)
3 RFT, Time cap 17
20 DUs
10 DB Hang CJ (R)
20 DU
10 DB Hang CJ (L)
20 DU
10 Box jumps 24/20
20 DU
10 DB box step ups
CrossFit Toledo – CrossFit
Strength
A: Back Squat (Daily 5RM)
B: Back Squat (2×5 at 90% of A)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
200m run
12 thrusters 75/55
20/16 row or 17/14 bike
12 T2B
CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (Heavy 4)
WOD
Metcon (Time)
400m run
21 OH lunge 75/55
21 lateral bar burpees
400m run
15 OH lunge
15 lat burpee
400m run
9 OH lunge
9 lat burpee
Cash out:
30 GHD
20 sandbag cleans
100 DU
CrossFit Toledo – CrossFit
Don’t forget! Class today will be at Earnest brew Works.
Metcon (Time)
60 partner Wallballs
30 synchro fist bump pushups
6 keg on the run laps
50 Wallballs, 25 synchro push ups, 5 keg runs
40 Wallballs, 20 pushups, 4 keg runs
30 Wallballs, 15 pushups, 3 keg runs
CrossFit Toledo – CrossFit
WOD
With a continuously running clock, you will have from 0-10 to build in the barbell complex and from 10-30 for the AMRAP
0-10: Barbell complex: 4DL + 3HPC + 2FS + Jerk (Climbing)
10-30: Metcon (AMRAP – Reps)
AMRAP 20
20 Sit ups
20 donkey kicks
20 Alt DB Snatch 50/35
150m run (one-way traffic, 15 reps)
CrossFit Toledo – CrossFit
WOD
A: Metcon (AMRAP – Reps)
AMRAP 5
15 Wallballs 20/14
15 BF burpees
Rest 5 minutes
B: Metcon (AMRAP – Reps)
AMRAP 5
9 Thrusters 95/65
9 Pull-ups
Bodybuilding
Using DBs
12-10-8 not for time
Bicep curls
Tricep extensions
Seated shoulder press
Front raise
Lateral raise
CrossFit Toledo – CrossFit
CFT Update
Sat WOD at Earnest
Skill/Strength
Sumo Deadlift (3×5 climbing,5,5)
WOD
Metcon (Time)
175 DB 20″ step ups 50/35
E2o2m…4, 6,8…3 burpees