CrossFit Toledo – CrossFit Wod To be performed in either order Test 1 (AMRAP – Reps) AMRAP 9 max unbroken pull-ups 200m run score pull-ups Rest 2 minutes Test 2 (AMRAP – Reps) At the 11:00 AMRAP 9 10 cal bike 10 burpee box jumps 24/20 Extra Credit Push Press 4×5 climbing

CrossFit Toledo – CrossFit Squat EMOMx10 1 rep per minute 1-5: Front Squat (5×1 climbing OTM ) 6-10: Back Squat (5×1 climbing OTM ) Conditioning Part A (Weight) 6 minutes on the clock stop sign run with remaining time, find a 1RM squat clean rest 4 minutes Part B (Time) Time Cap 6 (score working…

CrossFit Toledo – CrossFit A: Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightFor women, bodyweight deadlift, 3/4 bench, 1/2 for cleans. B: Like Linda (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts 185/125 DDB bench press power cleans 115/85

CrossFit Toledo – CrossFit CFT Barbell Class Snatch + Hang Snatch (2(1+2)@70% 1 RM Snatch, 2(1+2)@75, 2(1+1)@80) Squat snatch plus hang snatch from above knee Clean Pull + Clean + Jerk (2(2+2+2) @65% 1RM C&J,2(1+2+1) @ 70, 1+1+1@ 75) Front Squat (3×3@70, 2×3@75) Partner WOD WOD (3 Rounds for time) 3 rounds in the 9:00…

CrossFit Toledo – CrossFit Weightlifting Power Snatch ( Nine minutes to climb, weightlifter doubles) Conditioning 3 RFT (Time) 400 m run 24 AKBS 70/53 200 m run 24 hand release push-ups |don a vest 20/14|

CrossFit Toledo – CrossFit Wod WOD (5 Rounds for time) 5 rounds, on the 6:00 5 bench press, climbing from 135/75 10 cal row 15 sit ups 200m run 25 jumping air squats Bench Press (Top set of 5)

CrossFit Toledo – CrossFit Weightlifting Work up in weight as form allows Push Press + Push Jerk + Split Jerk (10 minutes to build ) 3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split) Wod 5 RFT (Time) 10 |C2B| pull-ups 10 BBJ…

CrossFit Toledo – CrossFit Gymnastics EMOMx10 skill work A: Strict Dips (4-7 reps, band or load as needed ) B: Pull-ups (4-7 reps, band or load as needed ) Or B: Bar Muscle-ups (2-4 reps ) Wod AMRAP 16 (AMRAP – Rounds and Reps) 50 DUs 400m run (40 reps) 30 pushups 20 HPC 115/85…

CrossFit Toledo – CrossFit Stamina Squat Select a wright up to 85% of front squat. You will perform both lifts in the same minute. EMOMX 10 Front Squat (1 rep) Back Squat (2 reps) Conditioning 3 rft (Time) 27/21/15 cal 27 Wallballs 20/14 15 T2B or T2R 3 wall walks

CrossFit Toledo – CrossFit CFT Barbell Class Snatch Pull + dip snatch + snatch (2(1+1+1) @ 65, 2(1+1+1)@70, 2(1+1+1)@75) Rest 90 seconds between sets. Power Clean (3×2 @ 60, 1×2 @ 65, 70, 75) Split squat Rear foot elevated with 2KB/DBs, or a barbell on your back2 DBs, 5 reps each leg Partner WOD