Wodify Post – Page 30 – Toledo Crossfit

19 06 '22

Word to your father

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Muscle Snatch (6×1 climbing ) Snatch complex: SPP+SB+OHS (Work up to comfortable weight ) Metcon Metcon (Time) 4 RFT 50 DU 400m run 15 OHS |115| 75/55

18 06 '22

Kayak a Kayak

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch Pull + Power Snatch (2+1) Snatch Pull to hip – NO EXTENSION. Return to ground. Power Snatch.2 sets @ 70%, 2 sets @ 80%, 1@ 85% Clean Pull to hold + Dip Clean + Front Squat (1+1+2) 2 sets@60% of 1RM clean, 2@65, 1@70%…

14 06 '22

Cherry ice cream

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Push Press (3RM for the day ) B: Push Press (3×3 at 90% of A) WOD Metcon (Time) 400m run 20 alt DB snatch 50/35 400m run 20 Alt DB hang CJ 400m run 20 alt DB snatch 400m run 20 alt DB hang CJ

13 06 '22

Crystal Lake

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Front Squat (5×2 climbing) WOD Metcon (Calories) On the 2:00 x10 1 rope climb 15 wallballs 20/14 Max calories in remaining time

11 06 '22

Rooster

CrossFit Toledo – CrossFit View Public Whiteboard Girls Gone Wild (Time) KAREN-HELLEN-GRACE-A-BELL 150 Wallball shots #20/#14 THEN: 3 rounds of: run 400m (partners run together) 21 KB Swings #53/#35 12 Pullups THEN 30 Clean&Jrk 135/95 30 Snatches #135/#95

10 06 '22

Turn and Burn

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (8×2 climbing ) WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

09 06 '22

Talk to me goose

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: PC + 2 S2OH (10 mins to build ) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16: 27 donkey kicks 21 walking lunges 15 HPC 85/60 9 S2OH

08 06 '22

The need for speed

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: 1000m Row (Time) Max Effort 1000m RowRest until 10:00 B: Metcon (Time) 30 T2B, T2R or GHD sit ups 40 Cal bike 30 DDB C&J Accessory work For completion: 30 GHD hip extensions 30 ring dips

07 06 '22

I feel the need…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (73-78% 5X5 across) A few pounds more than last week WOD Time cap 16 alternate RX option: sub stop sign run for bike or row Metcon (Time) 50/40 cal bike 50 S20H 95/65 50/40 cal row 50 box jumps 24/20

06 06 '22

Pampered father

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x10 A. 9 pull-ups or 5 strict pull-ups B. 9 pushups or 5 strict hspu WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 14 front squats 95/65 28 sit ups 56 double unders