CrossFit Toledo – CrossFit View Public Whiteboard Skill work Rowing technique and the sprint start A: Metcon (Calories) Reverse tabata :10 work, :20 rest x 8 (4 min) Cal row ______ use the”Just row” setting and the main gym clock WOD Scaling note: Select a weight that, when fresh, you can do 15+ unbroken B:…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM 10 skills practice 1-2 movements Focus on Strict movements, unless coach is working with you on kipping Conditioning Metcon (5 Rounds for distance) 5 rounds 1 min bike for distance *Rest” 3 minutes During the 4 “rest” intervals, please perform: 25 RKBS 53/35 12 t2b

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 10 BUY IN 50 WALLBALLS 20/14 (do not score) 12 DL 185/135 8 Burpees At the 7 minute mark (7:00-8:00) 1 min max DU Then pick up where you left off At the 10 min mark (10:00-11:00) 1 min max Wallballs…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Amrap 21 Buy in 2 mile bike, 1 athlete working at a time Non-biking partner holds wall sit Then: 10 HSPU or 20 hand release pushups 20 Synchro Alt. DB Snatch 30 Pullovers 40 Air Squats 5 Sandbag over yoke Extra…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3×10 climbing) Conditioning WOD: Metcon (Calories) 14 minutes on the clock Buy in 4 rounds 30 DUs or lateral bar hops 5 strict ring dips |high rings| 30 DUs or bar hops 5 C&J 155/105 And with remaining time: Cal bike or row

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Power Snatch + Overhead Squat (Using ~75% of PS across) 1 complex OTM for 10 minutes Strength B: Overhead Squat (Build to a challenging set of 4) Extra Credit Accessory work 3 round NFT 10(each leg) Bulgarian split squat 20 Russian twists (2 count) 10 (each…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Rope climb practice/technique KB snatch technique WOD Metcon (Time) Time cap 28 30 GHD sit ups or T2B 800 m Row /run or 1 mile bike Directly into: 4 rounds: 40 KB snatch 35/25/(from hang, switching whenever) 30 Ab mat sit-ups Directly into: 7 rounds 1…

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Hang Power Clean (EMOM X 10, 2 reps) For the first 5 minutes, use 70% of PC If you are moving well, you may go up at min 6. But do AT LEAST 2 doubles at your heaviest weight selected (2×2) Conditioning Metcon (3 Rounds for…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for reps) AMRAP 5, rest 5 You will work through 4 stations, in no particular order One athlete will be working at a time, unless “synchro’ is indicated A 20 cal row 40 lateral erg hops B 30 air squats 60 DU C 10…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRest 3 min A: Metcon (AMRAP – Rounds and Reps) AMRAP 9 9 Wallballs 20/14 9 |C2B|| pull-ups 9 Wallballs 9 Box jump overs 24/20 Extra Credit Bodybuilding 3 rounds for completion,…