CrossFit Toledo – CrossFit Are you part of the family? Join our private group on Facebook. https://www.facebook.com/groups/197314170327781/ Group Warm-up & Mobility Skill/Strength Overhand Grip Deadlift (1RM) No hook grip, no reverse or Mixed grip Max Unbroken Wallballs (AMRAP – Reps) #20/ #14 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 9 1 – ? (Ascending…

CrossFit Toledo – CrossFit Warm-up Short general warmup, then we will run first before squatting. Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Front Squat (1RM) WOD Metcon (Time) 30-20-10 Back squats 115/75 HR push ups Extra Credit ACCESSORY WORK 21-15-9, NFT GHD sit ups Standing plate twist 45/25 Good morning’s 75/55

CrossFit Toledo – CrossFit Group Warm-up & Mobility 400 M group run Then for 6 minutes: 30 seconds each of: Burpees | jump rope | air squats | REST Skill/Strength Press 1 RM Benchpress 3RM, 1 RM Box jump practice between sets, sets of five, increasing height Strict Press (1RM) Bench Press (3RM) Bench Press…

CrossFit Toledo – CrossFit WOD A little different this Saturday… We have one partner workout and one benchmark work out. You may do either, or both. A: Metcon (Time) AMRAP 14 Part A: 2 Rounds 50 Double Unders (3:1) 20 Toes to Bar 20 Hang Power Clean 115/75 400m Run part B: Row for meters….

CrossFit Toledo – CrossFit THERE ARE 3 workouts today. You will PICK 2. The first workout will begin at 30 past the hour, and the second at 45 past. Show up ready to work. Weightlifting Strict Press (3RM) WOD Metcon (Time) For time: 75 Burpees Grace (Time) For Time: 30 Clean and Jerks, 135# /…

CrossFit Toledo – CrossFit MOBILITY Coach choice Skill/Strength OHS 3RM Max unbroken double unders, take attempts between sets of squatting. or practice double unders between sets. Overhead Squat (3RM) Double-Unders (Max unbroken) Metcon Metcon (Time) 4 RFT 30 AKBS 70 | 53/35 20 wall balls 20/14 10 C2B | Chin over pull ups Workout Of…

CrossFit Toledo – CrossFit Group Warm-up & Mobility WOD We are hitting the WOD first today Metcon (Time) For time: 20 deadlifts 135/95 5 Burpee box jumps 24/20 15 deadlifts 185/125 10 Burpee box jumps 10 deadlifts 225/155 15 Burpee box jumps 5 deadlifts 275/185 20 Burpee box jumps Note: athletes are responsible for their…

CrossFit Toledo – CrossFit Warm-up Coach choice Weightlifting Snatch push press 3RM Hang snatch 3RM – Full snatch. If you do a power snatch, please follow each one with an overhead squat. Snatch Push Press (3RM) Behind the neck Hang Snatch (3RM) WOD Metcon (Time) 7 RFT 1 Rope Climb (10 ring rows) 20 Double…

CrossFit Toledo – CrossFit Skill/Strength 3RM (3-3-3-3-3) Max weight for 3 Reps3 second pause on the first rep Ring Dips (3 sets Max reps or max static hold) Fit them inbetween sets of squats Metcon Metcon (AMRAP – Rounds) AMRAP 12 12 Shoulder to Overhead 100m Run 12 Sumo-Deadlift High-Pull 100m RunBarbell at 115/75 WOD…

CrossFit Toledo – CrossFit Metcon Metcon (No Measure) 10 Rounds 250m row Rest 2 minutes Metcon (AMRAP – Reps) 15 Minute AMRAP 100 WB 50 T2BTeam of 2 sharing reps as needed Weightlifting Clean Complex (3+3+3) 3 Power Clean + 3 Front Squat + 3 JerksPerform one complex every minute on the minute for 10…