CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Overhead Squat (7×2 climbing) WOD Metcon (Time) 20-15-10-5 Cal bike or row PS + HSS 75/55 Extra Credit 3 miles Goal is completion Time is secondary Training Run (Distance) Record mileage

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 Climbing 1-5: 3 power cleans 6-10: Power Clean (Heavy single) Conditioning Metcon (Time) Stop sign run or 50/40 cal bike 5 rounds 10 HPC 100/70 10 H.R. push ups 400m run or 40/32 bike 4 rounds 10 Thrusters 10 Pull-ups Time cap 20

CrossFit Toledo – CrossFit View Public Whiteboard Extra Credit The GC half training program begins today. Running will be programmed 3 times per week with the long run on Sunday Shoot for 4 miles today. Finishing the miles is the goal…time is secondary. Training Run (Distance) Record mileAge WOD Metcon (Time) 4 rft 400m run…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 2 RFT 800 m RuN or 2x500m relay row* (if rowing. Non working partner must complete 24 burpees) 60 AKBS 40 Synchro Situps 20 Curtis Ps 75/55 Curtis P PC + Lunge(R) + Lunge(L) + S2O CFT Update Join us at 11am during open gym for…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM X 10 skills practice Conditioning Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Extra Credit GC Half Training Run To be completed any time during the day. Go slow and just get ‘ER DONE. Shoot for 3 miles Training…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Romanian Deadlift (4×5 climbing) WOD Metcon (Time) 20-15-10-5 Cal bike or row PC+HSC 95/65

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Empty barbell power snatch technique Lightweight cycling efficiency Conditioning Metcon (3 Rounds for reps) AMRAP 4 10 PS 75/55 20 Wallballs 20/14 30 DU or lat bar hops Rest 4 min AMRAP 4 8 PS 95/65 20 wb 30 DUs or hops Rest 4 AMRAP 4…

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Good Mornings (3×8 light/moderate) Conditioning Metcon (AMRAP – Reps) AMRAP 21 Buy in 1.3/1 mile bike 12 rounds of Cindy *️⃣ With remaining time SCORE: 20 Alt DB Snatch 50/35 10 Burpee box jumps 24/20 *️⃣ Cindy = 5 pull-ups, 10 push ups 15 Air Squats

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Shoulder Press (4 RM in 7 min) B: Shoulder Press (4X4 @ 90% of A) Bodybuilding Conditioning WOD: Metcon (AMRAP – Reps) AMRAP 7 1-2-3-4-5- Double DB hang C&J 2-4-6-8-10 GHD or T2B Db weight is athlete choice Extra Credit Ash: Metcon (Time) 33 cal erg…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (4×4 across at 75-80% 1RM) Conditioning Metcon (Time) On the 5:00 for 4 rounds. 21/18 cal row or 18/14 cal bike 10 devil press 10 box stepovers with both dB Athlete chooses dB weight. Score is slowest round