CrossFit Toledo – CrossFit
CFT Update
Reminder: classes are limited to 12, and please be sure to reserve in advance
Strength
Shoulder Press (Build to 10RM)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
400m run (40 reps)
20 ab mat sit ups
10 power cleans 135/95
CrossFit Toledo – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit Toledo – CrossFit
Metcon (Time)
100 sit up
80 KB hang CJ
60 KB box step ups
40 box step ups or jumps
20 KB OHS
CrossFit Toledo – CrossFit
Conditioning
Rest as needed between times races
4K run (Time)
1-Mile Run (Time)
Max Effort 1-Mile Run
400m Run (Time)
Max Effort 400m Run
CrossFit Toledo – CrossFit
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
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
AMRAP 10
2-4-6-8-10-etc
DB/KB hang CJ
HR pushups
After each round, 10 lunges
Skill work
Gymnastics EMOMx10
1-2 movements
Examples:
Hollow hold/rock
Superman hold/ rock
L sit
HS hold/progressions
Plank hold
CrossFit Toledo – CrossFit
Metcon (Time)
800m run
80 burpee pullups OR 80 burpee +AKBS
400m run
40 burpee pullups OR 40 burpee+AKBS
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
60-50-40_30_20_10
Sit-ups
Air squats
Every2 beginning at 2:00
10/7 push ups
CrossFit Toledo – CrossFit
Metcon (Time)
400m run
50 sit ups
25 box jump overs
400m run
40 sit ups
20 BJO
400m run
30 sit ups
15 BJO
400m run
20 sit ups
10 BJO
400m run
10 sit ups
5 BJO
CrossFit Toledo – CrossFit
A: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
2 burpee squat jumps or 2 squat clean and jerk 165/115
4 HSPUs or pushups
8 AKBS