Wodify Post – Page 112 – Toledo Crossfit

18 10 '19

Friday night lights

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (5×4 climbing ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 21 Wallballs 20/14 15 box jumps 24/20 9 pull-ups

17 10 '19

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minute skills Practice Strength A: Bench Press (On the 2:00 x 5 , do 5 reps at 70%) This is a Deload not a PR week B: Thruster (3RM) Extra Credit Skill work Double-Unders (250 Reps)

16 10 '19

Relative intensity

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Conditioning WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 24 400 m run (40 reps) 20 Alt. DB snatch 50/35 15 0HS 95/65 10 toes to bar or toes to rings

15 10 '19

Push Pull

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Press (6×3 climbing) WOD Metcon (Time) Time cap 18 27-21-15 -9 Lateral bar hops Deadlift 185/125 Calorie bike or row

14 10 '19

20.1

CrossFit Toledo – CrossFit View Public Whiteboard WOD Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes 55+ RX = 65/45 Extra Credit Back Squat (20 reps at 60% +(5-10))

11 10 '19

Hyper active

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Split Jerk (Bracing and footwork focus) WOD Adderall (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 7: 800 Meter Run Max Power Snatches (115/85) Rest 3 Minutes AMRAP 4: 400 Meter Run Max Thrusters (95/65)

10 10 '19

Fall Open

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×5 across ~80%) Front Squat (5×3 climbing ) Extra Credit 8 minutes of: 10 sec bike sprint 50 sec easy spin

09 10 '19

Annie the Swinger

CrossFit Toledo – CrossFit Join us Saturday at 11 @ EBW Barbells and Brews View Public Whiteboard Gymnastics EMOM x 10 A strict bar or ring dips B strict pull-ups Load or band as needed, up to 20 seconds of work Conditioning Metcon (Time) Time cap 18 50-40-30-20-10 Double unders (2: 1) Ab mat sit…

08 10 '19

Quick recovery

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning A: Metcon (AMRAP – Reps) AMRAP 10 60/50 cal bike 50 pull-ups 40 wallballs 20/14 30 power snatch 75/55 AMRAP Burpees with remaining timeRest five minutes B: Metcon (AMRAP – Reps) AMRAP 10 20 Burpees 30 power snatch 40 wall balls Calorie bike with remaining time Extra…

06 10 '19

Oktoberfest

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 12 1-6: Clean Complex (60% of C & J across) 3 Power Clean + 3 Front Squat + 3 Jerks 7-12: Clean and Jerk (Climbing) Conditioning CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute…