CrossFit Toledo – CrossFit View Public Whiteboard WOD Dirty 30 (Time) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting 3-position snatch (Technique work, building as form allows) Floor, below knee, above knee Extra Credit 100 Cal Air Bike (Time) For time: 100 cal on the bike Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 power snatch 95/65 9 OHS 30 DU

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) Time Cap 32 7k row or 10 mile bike Switch whenever, but non-working partner must complete: 30 DU 1 lap unequal farmer carry 1 round of Cindy

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Build to a heavy set of 5) B: Deadlift (3×5 across at 85% of A ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 11 9 BJ 30/24 7 FS 135/95 5 S2O

CrossFit Toledo – CrossFit View Public Whiteboard Strength 4 rounds, NFT Min1: Bench Press (5 reps, climbing) Min2: 8 DB push press or strict HSPU Min3: 8 Ring dips Min4: rest WOD Metcon (Time) 800m run 40 PC 75/55 400m run 20 PC 95/65 200m run 10 PC 115/75 Cash out: 26 BF burpees

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Chad (Time) 1000 Weighted Step ups 45/30 to 20″ ()

CrossFit Toledo – CrossFit View Public Whiteboard WOD 0-4: Metcon (AMRAP – Reps) 8min on the clock 95 / 65 First 4min – 4 T2B and Thrusters (1,2,3,…..) 4-8: Metcon (AMRAP – Reps) Second 4min – 4 Pull Up and Hang Cleans (2,4,6,8,….) Strength Warm up with triples at increasing weights Select a weight that…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Time cap 39 12 days of Christmas at CFT (Time) The 12 days of Christmas Barbell loaded at 95/65 1 Cluster 2 HSPU 3 Power snatch 4 BBJO 24/20 5 C&J 6 Air squats 7 Pull ups 8 H.R. Push ups 9 T2B 10…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update We hope to see you tomorrow for the gift exchange/holiday party. #JustShowUp Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 27 BUY IN: 2400m run, 3200/2600m row, or 4/3 mile bike Then with remaining time: 5 HSPU or 10 Hand release push ups 10 DB Step…

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up After general warm up, warm up the following complex to ~50% of CJ PC + 2 FS + PP You will use the SAME WEIGHT ACROSS Barbell Cycling 3 POWER CLEAN + 3 PUSH PRESS (EMOM X 8 at ~50-60% of CJ) Strength Bench Press (4×8 climbing)…