Wodify Post – Page 38 – Toledo Crossfit

19 03 '22

Real seafood

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 12 synchro lateral burpees 24 HPC 95/65 12 synchro pull ups 24 box jumps

18 03 '22

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (5×3 climbing ) WOD Metcon (5 Rounds for calories) 5 Rounds AMRAP 2 16 RKBS 8 S2OH 95/65 or 4 each arm with KB 6/4 HRPU Cal sprint with remaining time Rest 1 minute

17 03 '22

Intensity is relative

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5-3-2-1-1-1) WOD Metcon (Time) Time cap 14 100 alternating single DB devils press At Minute 2, 20 DUs At minute 4, 40 DUs at 6, 60 at 8, 80 after 80, you are done with the rope

16 03 '22

Consistency is the key to improved fitness

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Time cap 20 1 mile run or 2K row 20 clean and jerks 135 | 95/65 800 m run or 1K row 10 snatches Extra Credit Squat Clean (Work up)

15 03 '22

I got your back

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Good Mornings (5×5 climbing) B: Pendlay Row (3X10 across) WOD C: Metcon (Calories) Amrap 4 Calorie bike or rowDirectly into… D: Metcon (AMRAP – Rounds and Reps) Amrap 7 3/2 strict pull ups 4/3 HRPU or HSPU 5 Deadlifts 185/125 30 double unders

14 03 '22

Love ourselves

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 climb in Weight as comfortable 1-5: Snatch Balance (3 reps) 6-10: Snatch Push Press (2 reps) Behind the neck Conditioning WOD: Metcon (AMRAP – Rounds and Reps) Amrap 15 150 m run (15 reps) or 12/10 bike 12 snatch deadlift 115 | 75/55 9…

12 03 '22

Fool’s Spring

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Hang Snatch + OHS (1 @ 60, 63, 65, 70%) 2 AK Hang Snatch + 1 OHS = 1 Rep Clean Pull to hold + Dip Clean + 3 Front Squat (1 @ 60, 65, 2@ 70% ) Each set it 1 + 1 +…

11 03 '22

Dragon versus beefcake

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Join us at 6:15 PM for the final open throwdown! Ricky “the dragon” Pratt will take on Branden “beefcake” Gore in the final workout. It’s one to one after two weeks, and the final workout should be close! If you’d like to join afterward for a…

10 03 '22

Drop sets

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (5X2 climbing) B: 1X2 at 95% of A C: 1X2 at 90% of A D: Bench Press (Amrap at 85% of A)

09 03 '22

Swan creek

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EM!OM x 10 Skill work Conditioning Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″