CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (2×8 across) WOD Metcon (AMRAP – Reps) AMRAP 11 10 Alt DB Devils Press 15 Single leg V ups 20 Lar DB hops Gymnastics 10 minutes of skill development Extra Credit Motycka Beer Mile (Time) 4 RFT Drink a beer Run 400 m ____________________ Beer…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) AMRAP 30 500/400m row or 400m run 1 unbroken set of pushups|hspu| Score=pushups Row preferred, reservations 7-12 will run Metcon (Distance) Meters rowed or run

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Join us Friday at 6 PM! Fifth annual beer mile participate, spectate motivate, celebrate Weightlifting A: Barbell complex: PS + SS (8×1 climbing) Strength B: Deadlift (3×5 climbing) WOD Metcon (AMRAP – Reps) Amrap 10 10 KB SDHP 10 KB snatch (R) 10 KB snatch (L)…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Power clean technique primer Warm up to working weight WOD With a continuously running clock A: 800m Run (Time) Max Effort 800m RunRest until 10:00 B: Hang Power Clean (10 X3 across on the 0:30) Rest until 20:00 C: Metcon (AMRAP – Rounds and Reps) Amrap…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×3 climbing ) 5 unbroken strict pull-ups between each set. Load or band as needed WOD Metcon (Time) 200m run 21 DL 225/155 200m run 21 DDB S2OH 50s/35s 200m run 15 DL 200m run 15 DDB S2OH 200m run 9 DL 200m run 9…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Dirty 30 (Time) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double UndersPartner or solo today

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Small jumps once you are north of 90% Clean and Jerk (Build to heavy single ) No more than 2 misses Workout Of the Week Time cap 20 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (12×1 across on the 0:45, using 80%) Metcon (3 Rounds for reps) 3 rounds Amrap 4 4 HPS 95/65 8 BFB 12 lat bar hops rest 2 minutes

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 RFT Time cap 13 |4| 3 WALL WALKS |8| 6 G2OH 135/95 |12 pistols| 9 Air squats Accessory work 5 rounds for quality 10 bent over row 9 GHD sit ups 8 tricep kickbacks

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Jerk (5×3 across at 85-90% or technique work) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 9 pullups 15 alt DB snatch 50/35 21 lateral burpees over DB