CrossFit Toledo – CrossFit
Gymnastics
EMOM x 10 Skills practice
1-2 movements, 20-25 sec work
Refer to video in CFT Family page for details
WOD
Metcon (Time)
Run 1 mile
At the 1,3,5,7, & 9:00
10 Air squats
At the 2,4,6,8 & 10:00
10/7 pushups
After the last set of pushups at the 10 minute mark, there are no more interruptions. Just finish up the run
RX+ wear a weight vest
CrossFit Toledo – CrossFit
CFT Update
Today’s workout will be at Side cut Metropark. Park at the Silver lake lot by the sledding hill:.
BYOKB
WOD
Metcon (AMRAP – Reps)
AMRAP 24
Buy in
KB 2 step hill ascent
(3 burpees after every 10 swings)
OH carry descent
with remaining Time:
1 HILL RUN
10 Sit-ups
10 KB Good mornings
2 HILL RUNS
10 Sit-ups
10 KB Good mornings
3 HILL RUNS
10 Sit-ups
10 KB Good mornings
4 HILL RUNS..continue to ascend…
Score hill runs
CrossFit Toledo – CrossFit
Strength
24-30 quality reps of the OHS
If you only have lighter weight,
Please use a slow eccentric
Or a pause in the bottom
WOD
Metcon (AMRAP – Reps)
AMRAP 8
8 KB lunge with passthrough
8 burpee step ups
CrossFit Toledo – CrossFit
WOD
There are three separately scored wods beginning at 0, 10:00, and 20:00
Scale the run to something you think you can complete in under 8 minutes.
A: 1-Mile Run (Time)
Max Effort 1-Mile Run
Rest until 10:00
B: Metcon (Time)
2 RFT, time cap 8
24 SDHP
20/16 pushups
8 KB reverse lunge
Rest until 20:00
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
Try to go faster than the first time
Extra Credit
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CrossFit Toledo – CrossFit
CFT Update
In accordance with the governor’s order to close gyms and fitness facilities in Ohio, Crossfit Toledo will be temporarily closed. we will continue to monitor the situation, and re-open as soon as permitted. Homebody WODs will continue to be programmed during the temporary shut down. For our current gym community, please refer to our private family page for more details.
Strength
Partition any way:
10, 15, 20, or 30 Sec. sets
Accumulate 3 minutes total of:
A – Plank or weighted plank
B – L Sit hold
WOD
Metcon (Time)
4 Rounds on the 5:00
Score SLOWEST Round
Option A
30 Alt KB Russian swings
20 3-point tuck jumps
10 KB Step ups
Option B
30 Air Squats
20 3-point tuck jumps
4 Staircase Ascents/descents
CrossFit Toledo – CrossFit
Strength
A: Shoulder Press (Daily 4RM)
B: Shoulder Press (4×4 at 90% of A)
Conditioning
Metcon (Time)
800m run
4 rounds
10 DB Thrusters 50s/35s
10 T2B
800m run
Optional Homebody WOD
Metcon (Time)
4 RFT
Run 400m
10 burpees
20 situps
CrossFit Toledo – CrossFit
CFT Update
1 The CFT enrichment on the Clean has been moved to next Saturday, march 21
2 Don’t forget to sanitize and mop your area after working out
3 if you are feverish or ill, please stay home
WOD
Metcon (Time)
2 RFT time cap 28
60 Partner Wallballs
50 Deadlifts 135/95
400m partner run (40 reps)
30 Alt. Double DB 20″ box step ups
20 Synchro burpees
10 Snatches 135/95
CrossFit Toledo – CrossFit
CFT Update
Reninder:
Friday night CFT with the Ice family
Sunday Side Cut 9 miler
See The family Page for details
Conditioning
EMOM X 20
Min1: Metcon (4 Rounds for calories)
Cal bike or row sprint
Min2: Rest
Min3: DB bent over row (8 ea.)
Min4: Bench Press (5 reps, climbing)
Min 5: Rest
MOBILITY
20 min mobility as directed by coach or group ROMWOD
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 26
Stop sign run (30 reps)
15 OHS 95/65
15 |c2b| pull-ups
Extra Credit
NFT
400m double DB carry, 1 overhead 1 in the hang, switching whenever
CrossFit Toledo – CrossFit
Strength/Skill
A: Front Squat (5×3 climbing)
B: Good Mornings (3×8 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 SIT UPS
20 RKBS 53/35
10/8 CAL BIKE OR 12/10 ROW