CrossFit Toledo – CrossFit WOD WOD (4 Rounds for calories) AMRAP 4, rest 2 for 4 rounds    5 down and back shuttle sprints    10 DB OH lunges (R)    10 alt DB CJ    10 DB OH lunges (L)    With remaining time calorie bike or row

CrossFit Toledo – CrossFit Partner WOD “Joe” (Time) “Joe” 10 RFT 10 Thrusters 95/65 10 Bar Facing Burpees 10 Pull Ups 57 Double Unders

CrossFit Toledo – CrossFit Weightlifting Hang Snatch (6×3 climbing) Conditioning WOD (4 Rounds for reps) 4 rds for repS 1 min Alt DB snatch 1 min 20” DB step overs 1 min calorie sprint    Rest  1 min

CrossFit Toledo – CrossFit Skill work EMOM 10 Min1: Strict Dips (5-8, band or load as needed) Min2: Overhead Lunge (6 reps, climbing) Overhead Lunge WOD

CrossFit Toledo – CrossFit Strength Based on recent 5RM, or a few pounds more than Friday. Bench Press Conditioning WOD (Time) 3 rounds 9 DL 155/105 6 HPC 3 S2OH 10 |C2b| PULLUPS 20 HR pushups 30 |pistol| squats

CrossFit Toledo – CrossFit Workout Of the Week ()

CrossFit Toledo – CrossFit Strength Deadlift (3×3 across) Warm up throughly Conditioning WOD (Time) 14-12-10-8-6-4-2    Power clean 115/85    Lateral burpees

CrossFit Toledo – CrossFit CFT Barbell Class Power Clean + Dip Clean + Jerk Power clean from floor, dip squat clean, split jerk2x(1+1+1)@65 2x(1+1+1)@70 (1+1+1)@75+ Percentages based on 1RM C&J Snatch Balance 2×2@70 2×2@80 2×1@85 Percentages based on 1RM snatch Front Squat (3×3 climbing)

CrossFit Toledo – CrossFit Conditioning Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box WOD (Time) 4  RFT 15/12 Cal bike 12 T2B

CrossFit Toledo – CrossFit Weightlifting Overhead Squat (5×3 climbing) WOD 21-15-9 Snatch Triplet (Time) WOD (for time) 21 power snatches 95/65 21 burpees 21 pullups 15 overhead squats 15 burpees 15 pullups 9 squat snatch 9 burpees 9 Pullups