CrossFit Toledo – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Extended Barbell warmup Snatch technique EMOM X 12 Start around 50% And build throughout 1-4: 3 Power Snatch 5-8: 2 Squat Snatch 9-12: Snatch (Heavy single, power or full) WOD Metcon (AMRAP – Reps) AMRAP 12 3 Hang Power Snatch 115 | 75/55 6 OHS 9…

CrossFit Toledo – CrossFit View Public Whiteboard Bodybuilding 20 minutes Begin A new set each minute, resting til next min 14-12-10-8 Alt. Tricep extensions Alt bicep curls Double DB step ups Double DB Front raise GHD sit ups WOD Metcon (Calories) AMRAP 10 BUY IN 5 ROUNDS 9 Wallballs 20/14 9 pull-ups 9 burpees WITH…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: 4DL + 3HPC + 2FS + Jerk WOD Metcon (3 Rounds for reps) AMRAP 4 27/21 cal row 27 RKBS 53/35 SCORE: C&J 95/65 Rest 4 AMRAP 4 21/16 Row 21 RKBS Score CJ 115/80 Rest 4 AMRAP 4 15/12 Row 15 RKBS Score CJ…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning This week we celebrate 2 Sherman birthdays! Mark on Tuesday, Mad on Thursday Time cap 15 Mad Shark (Time) 53 DUs or lat bar hops 23 OHS 95/65 53 DUs or lat bar hops 23 BF Burpees 53 DUs or lat bar hops 23 S2OH 53 DUs…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning In lieu of open gym, join us for a group run at 1 PM for a group run. See FB family page for details, 5 Mile Run (Time)

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning -Partner or soLo, depending on class size -in lieu of rowing, you may bike 30/24 -for partial rounds, 500m = 50 reps Dennis (AMRAP – Rounds and Reps) AMRAP 22 500M ROW 5 Cleans 135/95 10 DB Box Step ups 35/25 15 Burpees 20 Wallballs 20/14 Extra…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Push Press (5×3 climbing ) Behind the neck WOD 4 rounds OTM (19 min total) Min1: Deadlift (5 reps, climbing) Min2: 7-10 HSPU MIN3:7-10 strict pull-ups Min4: Metcon (4 Rounds for calories) 1min bike/row cal sprintMin5: REST

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Happy birthday Big Mike and Zach! WOD Metcon (Time) Staggered start, 2 athletes every 2:00 Time cap 18 35 GHD sit-ups 35 FS 95/65 35 Cal bike 35 Reverse Lunge Wallballs 14/10 23 T2B 23 Clusters 95/65 23 Cal Bike 23 Reverse Lunge Wallballs Strength Bench…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 22 10 Alt DB Snatch 50/35 25 DUs 30 Ab mat situps 25 DUs 10 Single DB OH S MOBILITY With remaining rime work on tour biggest mobility need.