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

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Clean and Jerk (12 minutes to build up) WOD Metcon (Time) 5 rounds 8 pc (55% of A) 6 s2oh 40 DUs 2 rope climbs Cash out: 800 m runTime cap for the indoor work is 13 minutes i.e. If not complete, everyone begins running by…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Split Jerk (Start light, build as form allows) But stay below 90% Save it for tomorrow Conditioning Metcon (Time) Buy in 25 GHD Hip extensions 2x20m Sled push 135/90 Directly into… 10-8-6-4-2 DDB hang clusters C2B pull ups 100 m farmer carry after each round |RX+…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for reps) 5 rds AMRAP 4, REST 4 18 deadlifts 400 m run SCORE BBJ 24/20 With remaining time Round 1: 95/65 Round 2: 135/95 Round 3: 185/125 Round 4: 225/155 Round 5: 255/175

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Snatch balance + 2 OHS (5X3 climbing) B: Snatch Grip Deadlift (5X3 climbing) Conditioning Metcon (Time) 40-30-20-10 KB snatch 20-15-10-5 K2e

CrossFit Toledo – CrossFit View Public Whiteboard Strength Metcon (AMRAP – Rounds) 9 rds for quality 5 FS 135/95 4 Strict pull ups Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 11 10/8 row or 8/6 bike 10 H.R. push ups 5 DDB S2OH or HSPU

CrossFit Toledo – CrossFit Class will be at 11 AM at Earnest brew Works, at the corner of Byrne and Detroit. View Public Whiteboard Partner WOD Metcon (Time) Two teams of two to begin every two minutes 300/250 m row 800 m run Directly into… 21-18-15-12-9-6-3 Keg ground to overhead Synchro KB Swings Extra Credit…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Bench Press (5rm) Skill work Please practice handstand hold or unilateral overhead carries between sets. WOD Metcon (4 Rounds for calories) Amrap 3 21 DL 15 Sit ups or Single leg V ups 9 s2oh calorie bike/row with remaining time Rest 3 minutes Athlete is responsible for…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (7×2 climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 PS 95/65 5 ohs 100 m run (10 reps) 20 lateral bar hops

CrossFit Toledo – CrossFit View Public Whiteboard WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders