CrossFit Toledo – CrossFit Wod Row (4 Rounds for distance) Row 2 min Rest 1 min x4 rds rest 4 min (til 15) Power Snatch (5 min to find daily heavy single) Rest 5 Bike (4 Rounds for distance) 2 min bike Rest 1 min X 4 rds
CrossFit Toledo – CrossFit Strength Sumo Deadlift (3×8 climbing )
CrossFit Toledo – CrossFit Strength A: BTN PRESS (3×3 climbing ) Behind the neck B: BTN PRESS (3×3 across at 90% of A) Behind the neck Conditioning WOD (Time) 10-8-6-4-2 OHS 95/65 BFB C2B pullups Rx+: 135/95
CrossFit Toledo – CrossFit Wod Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Strength Front Squat (15 minutes for find 3RM)
CrossFit Toledo – CrossFit Wod WOD (4 Rounds for time) 4 rounds on the 8:00 12 synchro OHS 75/55 20/16/14 cals 24 alt PS 20 synchro lat burpees CFT Barbell Class Snatch (3@70, 2@75, 1@80, 3@75, 2@80, 1@85, 1@90) Hang Clean (2×2@75, 2×2@80, 2×1@85) Clean Pull (1×3@95, 2×2@100, 1×2@105)
CrossFit Toledo – CrossFit WOD WOD (Time) Athletes are responsible for their own weight changes. 9 T2B, T2R or |BMU| 9 DL 275/185 15 T2B or T2R 15 DL 225/155 21 T2B or T2R 21 DL 185/125 27 situps 27 DL 135/95 Bodybuilding For quality (Checkmark) 14-12-10 (each arm) Bicep curls Tricep extensions Seated Press
CrossFit Toledo – CrossFit Gymnastics ENON X 10 (Checkmark) min1: 4-5 |STRICT| pull ups with 3 second negative Min2: 4-5 |strict| dips with 3 second negative Conditioning 2 rounds on the 12:00 (Staggered start on the 6:00 for larger classes WOD (2 Rounds for time) Round 1 1000 m row 50 Wallballs 20/14 50 DB…
CrossFit Toledo – CrossFit Conditioning Time cap 20 (Time) 75-60-45-30-15 Double unders 50-40-30-20-10 KB snatch 25-20-15-10-5 Oblique T2B Strength BTN PRESS (5X2 climbing) Behind the neck ()
CrossFit Toledo – CrossFit Conditioning With a continuously running clock, workouts will begin at the zero, 15, and 25:00 marks. The bike or row may be done in either order, and everyone will do the Amrap from 15-20:00. Bike (Calories) 4 rds 1:30 bike Sprint Rest 1: 30 Rest until 15:00 Amrap 5 (AMRAP –…
CrossFit Toledo – CrossFit Barbell Cycling Barbell complex: PC + 3 PP (Weight) EMOM x 10 please use 70% of push press across WOD AMRAP 14 (AMRAP – Rounds and Reps) 15/12/9 cal sprint 15 DDB PC 12 DDB thrusters 9 HR push-ups