CrossFit Toledo – CrossFit Metcon (Time) In teams of 2 or 3: 5 rounds: 20 pull-ups 40 push-ups 60 air squats One athlete working at a time, however you must also accumulate: 2 miles of running The runner may go while the other partner or partners are working inside

CrossFit Toledo – CrossFit Strength/Skill Front Squat (5-5-5-5-5) Strict Press (5-5-5-5-5) WOD Metcon (Time) 50 thrusters 95/65 50 pull-ups

CrossFit Toledo – CrossFit Warm-up After group warm-up, we will hit the W OD first. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 2 MU or rope climbs 7 power cleans 155/105 14 HR push ups Run 400 or row 500 Skill/Strength Double Under Practice Split Jerk Technique EMOM X 10 Minute 1: 30…

CrossFit Toledo – CrossFit Skill/Strength A: Rope climb technique and practice B: Deadlift- work up in weight but record at least 2 successful sets at your heaviest weight. Rope Climb (Technique) Deadlift (5-5-5-5-5) WOD Metcon (AMRAP – Reps) Round 1: AMRAP 4 25 power snatches 75/55 25 AKBS 53/35 Burpees with remaing time Rest: 2…

CrossFit Toledo – CrossFit Skill/Strength A: Run 800 B: Then work up in weight in the following complex: Power clean + lunge (R+L) + 3 Push Jerks Challenge: add a 2 second pause in the catch of the first jerk, and in the dip of the second. Go full speed on the third. 800m Run…

CrossFit Toledo – CrossFit Warm-up Weightlifting Start light. Work up in weight as you go. Back Squat (5-5-5-5-5) Push Press (5-5-5-5-5) WOD Metcon (Time) 4 RFT 12 dips 24 box jumps / step ups 24/20 36 Double Unders Extra Credit Workout Of the Week 3K Row (Time)

CrossFit Toledo – CrossFit Good luck to everyone competing today in Cleveland at the Stadium Games Metcon (AMRAP – Rounds and Reps) Amrap 20 200m partner run 10 tire flips 20 tire jumps (box jump/step on tire) 20 power snatch 75/55 Run and flip together, otherwise one athlete working at a time Metcon (Time) Alternative,…

CrossFit Toledo – CrossFit MOBILITY Overhead squat Prout Overhead Squat (8RM) WOD Gymnastics EMOM X 12 Skills development Metcon (AMRAP – Rounds and Reps) Amrap 11 150 medball run 20/14 2 MU (4 pullups 4 dips) 3 med ball pushups 4 HSPU – for partial rounds, score the run as 1 Rep

CrossFit Toledo – CrossFit Warm-up Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Workout Of the Week DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more…

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) 8 consecutive rounds each of: Jumping air squats Burpee’s SDHP 53/35 Sit ups SCORE total reps Skill/Strength Turkish Get Up (3-2-1 increasing) Ring Dips (4 x best effort) Record best set Extra Credit 2 rounds NFT 15 GHD sit-ups 15 BB good mornings 400 m farmer carry