CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (3X3 climbing, then 3X3 across) Conditioning Metcon (AMRAP – Reps) Amrap 15 25 ‘ front rack BB lunge 95/65 (5 reps) 10 BB 20″ box step ups 25’ BB lunge 150 m run (15 reps, One way traffic) 15 T2B, T2 R, or GHD…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Slice (Time) 2 RFT: 400m run 30 hang power cleans 115/80 30 AKBS 53/35 30 lunges with KB (hold however you like) 30 DU Time cap: 20 minutesPlease do 32 of each If working out from home and no barbell, sub SDHP with KB for HPC. For…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Strength Clean Pull (5×3 climbing) Accessory work 12-10-8 (each leg) SLRDL with KB
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (8-6-4-4) B: Bench Press (3X4 at 90% of A) WOD Metcon (AMRAP – Reps) AMRAP 10 5 muscle snatch 75/55 10 S2oH 10 lateral Burpees 25 double unders
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell Complex: C + FS + HC + J (Build as form allows) Squat Clean + Front Squat + Hang Squat Clean + Jerk WOD Metcon (Time) 4 RFT 20 wallballs 20/14 20 OH med ball lunge 200m run, 250m row, or 0.4 mile bike
CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 400 m partner run (40 reps) 40 deadlifts 185/125 40 alternating Burpee box jumps 24/20 40 Alt med ball over box sit ups 10/6 ()
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (6×3 climbing) WOD Metcon (4 Rounds for calories) 3 min work, rest 1 min after finishing couplet, calorie bike or row with remaining time 20-16-12 -8 OHS 95/65 T2B or T2R
CrossFit Toledo – CrossFit View Public Whiteboard A: Back Squat (Heavy triple for the day) Squat WOD Metcon (Time) 3 RFT Stop sign run or 60/50 row Directly into three rounds of… 5 pull-ups 10 push-ups 20 walking lunges Rest 1:30Time cap 20 Extra Credit Metcon (AMRAP – Reps) Using 60% of A 7 rounds…
CrossFit Toledo – CrossFit View Public Whiteboard WOD 4 rounds One minute double unders one minute AKBS 53/35 one minute box jumpS 24/20 Rest one minute A: Metcon (AMRAP – Reps) Total double unders B: Metcon (AMRAP – Reps) Total box jumps and KB swings Gymnastics EMOM X 10 A 20 sec L sit or…
CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Bench Press (10-8-6-6) Conditioning Row: Metcon (Calories) 4 minute rowRest 2 min Reps: Metcon (AMRAP – Reps) AMRAP 4, 5 muscle snatch 75/55 10 lateral Burpee‘s 15 deadliftsRest 2 min Bike: Metcon (Calories) 4 minute bike