Wodify Post – Page 24 – Toledo Crossfit

23 09 '22

Fall weather

CrossFit Toledo – CrossFit Bike like a shark Weightlifting A: Overhead Squat (5×3 climbing) Please pause first rep one full second WOD Metcon (Time) 7 RFT 7 PS(50% of A) 14 Lat bar hops 150m (one way) run

22 09 '22

Autumnal equinox

CrossFit Toledo – CrossFit Weightlifting A: Barbell complex: HPC + PJ (Build to daily heavy ) WOD Metcon (AMRAP – Reps) AMRAP 14 100m farmer carry 2-4-6-8 ascending S2OH (65% of A) Farmer carry DBs or KBs or 1 of each, athletes choice. For scoring purposes ignore the carry.

21 09 '22

Oktoberfest

CrossFit Toledo – CrossFit WOD Time cap 18 to begin final run Metcon (Time) 50 double unders 21 deadlifts 135/95 15/12/9 cal 400 m run Rest 2 mi 400 m run 15/12/9 cal 15 deadlifts 225/155 50 double unders Rest 2 min 50 double unders 9 Deadlifts 275/185 800m run Athlete must change weight during…

19 09 '22

Acorn squash

CrossFit Toledo – CrossFit Strength Back Squat (10 reps at 75% +(10-16 lbs) ) A few pounds more than last week WOD Metcon (Time) 9 RFT 5 FS 115/85 5 BFB 5/3 strict pullups

17 09 '22

Sour Patch Kids

CrossFit Toledo – CrossFit CFT Barbell Class Power Snatch (1×3@70, 75, 2×3 @80, 1×3@85) Snatch pull to hold + floating power snatch + power snatch Dip power clean + power clean + push jerk + split jerk (2×1@75, 2×1@80) 1 rep is 1+1+1+1 Back Squat (3 reps at 70, 75, 80)

16 09 '22

Jackie Fran

CrossFit Toledo – CrossFit WOD Metcon (Time) 2 rounds 1000 m row 21 thrusters 95/65 21 pull ups Weightlifting Advanced athletes: please pause a full 1 second in the bottom of the squat before standing. Snatch (16 X 1 on the 0:30 at 70% across)

15 09 '22

Death Race Diane

CrossFit Toledo – CrossFit WOD Metcon (Time) 3 RFT 20/15/10 calories 10 burpees to a target 15 DL 225/155 15 HSPU MOBILITY Take some time to take care of your body

14 09 '22

Randy Karen

CrossFit Toledo – CrossFit Strength A: Bench Press (Daily 3RM) B: Bench Press (AMRAP at 85% of A) Conditioning Metcon (Time) 10 rounds, time cap 18 7 PS 75/55 14 wallballs 20/14

13 09 '22

Elizabeth Helen

CrossFit Toledo – CrossFit Gymnastics EMOM Gymnastics Skill work (AMRAP – Rounds) 10 Rounds OTM of: submaximal gymnastics skill work 20-30 seconds focus on strict movements score rounds completed and details in comments. WOD Metcon (Time) 3 RFT 15 power cleans 135-95 15 ring, bar or box dips 400m run 21 AKBS 53/35 21 Situps

12 09 '22

DTCindy

CrossFit Toledo – CrossFit Strength Back Squat (10 reps @ 75% + (5-8 lbs)) A few pounds more than last week Conditioning Metcon (Time) 3 RFT 12 DDB DL 50s/35s 9 HPC 6 S2OH 5 pull-ups 10 pushups 15 air squats