CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 5: 30 DU, then 4 PC at 55% E: 90 X 5: 30 DU, then 3 PC at 70% Power Clean (E2O2M x 5, 30 DU, then 2 @ 80%) WOD Metcon (Time) SUNDAY CHIPPER 100 calorie row 80 Donkey Kicks 60 wallballs 20/14 40…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (2 Rounds for reps) Amrap 7 7 HPC 95/65 7 BF Burpees 7 S2OH 7 lateral Burpees Rest 3 minutes Amrap 5 5 C&J 75/55 5 HR push-ups Extra Credit CLUSTER (Technique practice, build as form allows) Squat Clean + Thruster

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Five minutes of double under practice/skill work/instruction Strength Back Squat (4×4 across 80%) WOD Metcon (Calories) You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following: 250 double unders 100 sit ups 3×30-sec ass bike sprint The DUs and…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 5 rounds for time Time cap 30 Run to the stop sign and back 21/15 cal row Or bike 9 burpee box jumps 24/20Looking to complete the run in 3:00 – 3:30 and complete each round in 5- 5:30. Scale as needed.

CrossFit Toledo – CrossFit CFT Update Saturday class will be at Earnest Brew Works at 11 AM For our first seasonal barbells & brews! View Public Whiteboard Skill work EMOM X 10 20 sec alternating pistol or progression WOD Metcon (AMRAP – Rounds) EMOM X 16 MIN 1: 7 HPC MIN 2: 7 S2OHChoose a…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (2×3 at 98% of 3RM) Or a few pounds more than last week We will test a new 3RM next time Conditioning WOD: Metcon (Time) Time cap 22 For time: 800 m run 10 rounds of Cindy 800 m run Cindy = 5 pull-ups, 10…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 150m partner run 100 calories bike or row 150m partner run 100 burpees 150m partner run 100 box jumps 150m run 100 alternating goblet squats 53/35 150m run 100 double unders Extra Credit Weightlifting Barbell complex: Pull + snatch + OHS

CrossFit Toledo – CrossFit View Public Whiteboard WOD 0:00: Metcon (2 Rounds for reps) Amrap 3 Run 400 m, with remaining time: Toes to bar Rest 3 minutes Amrap 3 Row 500 m , with remaining time: Lateral Burpee‘s over the erg Score T 2B and Burpees Rest until 14:00 14:00: 400m Run (Time) Max…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning To begin by 20 after… With a continuous running clock A: Metcon (AMRAP – Reps) AMRAP 7 20 walking lunges 20 Alt. DB snatch 50/35 20 Ab mat situpsrest until 10:00 B: Metcon (AMRAP – Reps) AMRAP 7 15 Deadlifts 225/155 15 Box jumps 24/20 15 HSPUrest…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3×3 at 96% 3RM) WOD Metcon (AMRAP – Reps) AMRAP 15: Athlete must change their own weight Buy in:800m run 27 Thrusters 45/35 27 Pullups 21 Thrusters 75/55 21 Pullups 15 Thusters 95/65 15 Pullups With remaining time: 9 Thrusters 115/80 9 pullups