CrossFit Toledo – CrossFit Partner WOD CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate…

CrossFit Toledo – CrossFit Weightlifting EMOM x12 min 1-7: PS+SS,70% across 8-12: Barbell complex: PS + SS (Climb as comfortable ) WOD WOD (Time) |5BMU| 15 S2OH 135/95 25 pull-ups 45/35/25 calories 25 pull-ups 15 S2OH |5BMU|

CrossFit Toledo – CrossFit Gymnastics Skills EMOM x10 min 1: ring dips or lockout hold min 2: handstand, hold, pirouette, wall walk or progression WOD Core work (Time) 10-20-30-40-|50| AKBS 20-20-20-20-|20| alt single leg v ups

CrossFit Toledo – CrossFit WOD WOD (AMRAP – Rounds and Reps) AMRAP 14 7 DDB Devils press 14 box jumps 24/20 28/24/20 calories Strength 12-10-8-6 A: DDB bench press (Climbing) B: Good Mornings (12-10-8-6 climbing)

CrossFit Toledo – CrossFit Weightlifting Barbell complex: HPC + PJ (EMOM X 10 climbing) Barbell Cycling EMOM16 (AMRAP – Rounds) MIN 1: 5 DL+3HPC + S 2O H MIN 2: 25 double unders RX: please use 75% of A Score rounds where work is fully completed (Max equals

CrossFit Toledo – CrossFit Strength Shoulder Press (4×4 climbig) Split squat (4×4 (each leg) climbing) Rear foot elevated with 2KB/DBs, or a barbell on your back WOD WOD (Time) 5 RFT 5 FS 155/105 10 T2B 15 Lar.burpees at the 5:00 50/40/30 cal

CrossFit Toledo – CrossFit CFT Barbell Class Partner WOD 12 days of Christmas at CFT (Time) The 12 days of Christmas Barbell loaded at 95/65 1 Cluster 2 HSPU 3 Power snatch 4 BBJO 24/20 5 C&J 6 Air squats 7 Pull ups 8 H.R. Push ups 9 T2B 10 Deadlifts 11 Bar or ring…

CrossFit Toledo – CrossFit Weightlifting Power Clean (Max out Friday ) WOD WOD (Time) 5 RFT 10 alt DB snatch 50/35 10 pull-ups 10 DB OH lunge

CrossFit Toledo – CrossFit Weightlifting EMOM x12 1-4: Shoulder Press (3 reps, climbing ) 5-8: Push Press (2 reps, climbing ) 9-12: Push Jerk (4 minutes to find a heavy single ) WOD WOD (8 Rounds for calories) One minute calorie sprint Rest 1 minute

CrossFit Toledo – CrossFit Skill work EMOM X 12 Min1: wall )walk to handstand hold (20-25 sec) Min2: Good Mornings (5 reps, climbing) WOD WOD (Time) 2 rounnds 50/40/30 cal 20 ground to overhead 115/85 10 OHs CFT Update