CrossFit Toledo – CrossFit View Public Whiteboard WOD 6 sets for each lift 3 minutes transition between each lift A: Back Squat (6×2 on the 1:30) Rest 3 minutes B: Bench Press (6×2 on the 1:30) Rest 3 minutes C: Deadlift (6×2 on the 1:30) Cool Down 10 minute easy spin Grab a buddy, conversational…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Lunge (3×8 climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 HPS 95/65 12 BJ 24/20 36 DUs

CrossFit Toledo – CrossFit Don’t forget! Class today is at Earnest brew Works. View Public Whiteboard Partner WOD Metcon (Time) 50-40-30-20-10 Syncro alt. DB hang C & J Keg squats (one athlete working at a time) 150 m partner run after each round. Cash out: 800 m partner keg run EBW Sprint test (Time) 30…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Shoulder Press (1RM) B: Shoulder Press (Max reps at 80% of A) WOD Metcon (Time) 27-21-15-9 Cal row Burpees over the erg

CrossFit Toledo – CrossFit View Public Whiteboard WOD Your choice: A: 5k Row (Time) Max Effort 5k Row B: 4K run (Time) Gymnastics EMOM x 12 A: gymnastics skill or progression B: 12 kB snatch CFT Update Join us Saturday at 11 AM at Earnest brew Works for the team Tiffers and barbells & brews…

CrossFit Toledo – CrossFit View Public Whiteboard WOD You will be doing 3 separate 10 minuteEMOMs With 3 minutes of transition between each lift. You will be recording your top set of 3 for each. If you hit something challenging before the 10 minutes are up, that is fine, just reduce the weight and keep…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for calories) Amrap 5 18 power clean 95/65 2 rounds: 8 pull-ups 16 push-ups 24 air squats Calorie bike with remaining time Rest 5 minutes Amrap 5 15 PC 135/95 3 rounds 5 pull-ups 10 push-ups 15 air squats Calorie bike with remaining time…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Emom x12 Looking to climb throughout M1-3: 4BTN Press M4-6: 3 BTN PP M7-9: Snatch Balance (2 reps) 10-12: Overhead Squat (One rep) WOD Metcon (Time) 4 RFT, time cap 17 9 PS 95/65 15/12 row or 12/10 bike 21 lateral bar hops 28 sit ups 35…

CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY Take care of your body. As some experts would say, “fix yo shit.” Spend some time on range of motion. Proper movement is paramount to longevity. Conditioning Spend 20 minutes on a bike or an erg at a conversational pace. But if you are fresh and you…

CrossFit Toledo – CrossFit View Public Whiteboard Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups 1000m Run 50 Pull-upsIn honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011To learn more about Hamilton click here