CrossFit Toledo – CrossFit
WOD
Metcon (Time)
5 RFT
40 DU or lateral KB hops
20 RKBS
20 Box jumps or step ups
CrossFit Toledo – CrossFit
WOD
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50-lb/35-lb dumbbells
CrossFit Toledo – CrossFit
Skill work
Practice or learn a new skill. Have some fun.
Metcon (AMRAP – Reps)
Did you learn a new skill today? Post a picture in the family page.
Strength
Clean and Jerk (Work up to something heavy as form allows)
Conditioning
Metcon (Time)
60 KB or DB clean and jerk
Switch arms every 5 reps
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
200m farmer carry (6 lunges each break)
50 sit ups
40 push ups
30 good mornings
20 Lungesters
10 Jimmy KB Coshack squats (R+L)
200m Farmer carry (6 burpees each break)
CrossFit Toledo – CrossFit
Conditioning
Metcon (Distance)
45 minute ruck run/walk
Ladies RX: fill a backpack with 10-15% body weight
Men RX: fill a backpack with 15-20% body weight
CrossFit Toledo – CrossFit
This will be a virtual class.
Join Zoom Meeting
https://us04web.zoom.us/j/2166300426
WOD
Metcon (Time)
4 rounds on the 3:00
50 double Unders or lateral KB hops
12 single arm KB deadlift
9 KB hang cleans
6 S2OH
** rest until next interval
Alternate working arm each round, score slowest round
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
5 rounds
20 RKBS
15 Box jumps or step ups
An UNBROKEN SET OF PUSHUPS
SCORE TOTAL PUSH UPS (chest to deck)
Strength
Shoulder Press (5×5 climbing)
CrossFit Toledo – CrossFit
WOD
10 mile bike, time cap 60 minutes
Between miles 2&6, include some intermittent sprinting.
Between miles 6&9, sprint one mile
For the WID details, click here:
https://youtu.be/mwAj3G8_X2w
1-mile bike (Time)
Sprint
Extra Credit
Justice is served.
Happy Birthday, Judd!
Metcon (Time)
57 burpees for time
CrossFit Toledo – CrossFit
Strength
Metcon (AMRAP – Rounds)
10 Rounds, om the 2:00
2 Coshack Squats
4 Goblet Squats
6 AKBS
4 Goblet Squats
2 Coshack squats
Score rounds completed
and weight in comments
MOBILITY
Ankle
T spine
Extra Credit
Take a walk
Get some freeh air
CFT Update
Join us tomorrow for a
Virtual class at 12 or 5 PM
CrossFit Toledo – CrossFit
Bodybuilding
3 sets of each:
Seated press
Bent over rows
Squat bottom bicep curls
Tricep extensions
WOD
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups