CrossFit Toledo – CrossFit
WOD
4x400m run on the 5:00
Record Best and worst efforts
Fast: 400m Run (Time)
Max Effort 400m Run
Slow: 400m Run (Time)
Max Effort 400m Run
Extra Credit
Barbell complex: Pull + HPS + 2 HSS (Build as form allows)
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
800 meter run
16 clusters 95/65 or KB or DB hang clusters
400 meter run
8 clusters
400 meter run
8 clusters
800 meter run
16 clusters
CrossFit Toledo – CrossFit
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
In lieu of rowing, you may do 50 G2OH with any object or run 400m. Find something challenging to deadlift if you don’t have a barbell at home. Sorry the video had the box jumps before the deadlifts
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
400m run or 500m row or 50 KB SDHP
50 box jumps or step ups
60 RKBS or DB hang cleans
70 Burpees
800m run or 1k row
Extra Credit
Barbell complex: Cluster + PJ + Split jerk (EMOM X 10)
We will warm up to opening weight of ~70% of CJ
For the first 5 min. You will use the same weight
If feeling good, you may increase during last 5 min.
CrossFit Toledo – CrossFit
Metcon (Time)
Buy in (not for time)
50 plank rows
Rest 1 minute
50-40-30-20-10
DUs
5-4-3-2-1
KB Complexes*
Cash out (NFT)
50 Good mornings
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*KB Complex
3 SDHP
3 Gublet squats
4 KB lunges
If you have a barbell, 75/55 and do 3 pC 3 FS and 4 front rack lunges
CrossFit Toledo – CrossFit
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
CrossFit Toledo – CrossFit
Metcon (Time)
50-40-30-20-10
Double unders
5-4-3-2-1
3/3’4 KB Complex
5-4-3-2-1
3/3/4 BW complex
___________________
KB complex
3 RKBS
3 Goblet squats
4 KB lunges
BW complex
3-point tuck jump
3 jumping air squats
4 reverse lunges
____________________
Begin with 50 double Unders,
Then do 5 KB complexes and 5 BW complexes
Then do 40 dubs and 4 of each complex
Then 30, 3 and 3…20, 2 and 2…10, 1 and 1
CrossFit Toledo – CrossFit
Conditioning
A: Metcon (Time)
4 RFT
12 BURPEES
400M RUN
B: 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
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
1 KB complex* (12 reps)
10 high knees
1 KB complex
10 lateral lunges
* KB Comples
4 RKBS
4 Goblet squat
2 S2OH (r)
2 S2OH (l)
CrossFit Toledo – CrossFit
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes