Wodify Post – Page 133 – Toledo Crossfit

19 09 '16

Test week

CrossFit Toledo – CrossFit Weightlifting Overhead Squat (1RM) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

18 09 '16

Sunday play

CrossFit Toledo – CrossFit MOBILITY Sunday open gym is very casual. You may work on anything. Lift something heavy, and get out of breath.

17 09 '16

Don’t skip leg day

CrossFit Toledo – CrossFit Metcon (Time) Teams of 2 or 3 12x400m relay run (500m row) Non-running partner(s) must complete: 7 FS 135/85 14 KB lunge with pass through 35/25

16 09 '16

CrossFit Toledo – CrossFit Metcon Group Warm-up & Mobility After the group warm-up, you have the remainder of class to complete all three tasks. Metcon (Time) 10-8-6-4-2 Power snatch 95/65 20-22-24-26-28 Double unders Each round, count to 30 1000m Row (Time) Max Effort 1000m Row Back Squat (8RM)

15 09 '16

Get over it

CrossFit Toledo – CrossFit Skill/Strength Three rounds, increasing load 8 good mornings 1-2 rope climbs 8 Pendley Rows Good Mornings (3×8 increasing) Rope Climb Pendlay Row (3×8 increasing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 lateral bar hops 4 HR Push ups 2 C&J 165/105

14 09 '16

Push it push it

CrossFit Toledo – CrossFit Weightlifting Snatch Push Press (3×8 increasing) Behind the neck Front Rack Lunge (3×8 increasing) WOD Metcon (AMRAP – Reps) AMRAP 4 3 strict pull ups 7 power snatch 75/55 REST 2 MINUTES (until 6:00) AMRAP 4 3 power cleans 125/85 7 T2B

13 09 '16

Strength by volume

CrossFit Toledo – CrossFit Strength/Skill EMOM X 15 Min 1: 6 FS (from rack) Min 2: 8 DL Min 3: clean, rerack, add weight, rest Front Squat (5×6 increasing) Deadlift (5×8 increasing) WOD Metcon (Time) 4 Rounds For Time 20 KB snatches 53/35 10 Burpees box jump over 24″/20″ 20 KB S2OH 100m Run (RX+…

12 09 '16

Five by 5 is 25

CrossFit Toledo – CrossFit Weekly Focus: Cycle Speed Concentrate on the QUALITY and EFFICIENCY of the movements. Keep it light. Weightlifting Hang Power Clean (5RM) WOD Happy birthday Tariq Metcon (AMRAP – Reps) AMRAP 10 25 Thrusters 115 | 75/55 25 lateral Burpees 25 Pull ups

11 09 '16

Nine eleven

CrossFit Toledo – CrossFit MOBILITY Spend some time in the bottom of a squat. Accumulate 10 minutes throughout the day. Skill/Strength Practicing the mechanics is the key to consistency. Open gym is a great time to practice skills or to learn a new one. Coaches are ready to help. Metcon (AMRAP – Reps) Maybe collectively…

10 09 '16

Dead Ball

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 15 Reverse WallBalls 14/10 15 Synchronized Deadlifts 185/125 15 Burpee box Jump Over 24/20 150mx2 Med ball sprint relay 14/10 Extra Credit Push Jerk (6×3)