CrossFit Toledo – CrossFit View Public Whiteboard WOD Adderall (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 7: 800 Meter Run Max Power Snatches (115/80) Rest 3 Minutes AMRAP 4: 400 Meter Run Max Thrusters (95/65)
CrossFit Toledo – CrossFit View Public Whiteboard Wod: Metcon (Time) 400m Medball run Eight rounds 10 pullups 10 push press 95/6 5 2X100m relay 400 meter cash out run
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 5RM) B: Bench Press (5×5 across on the 2:30 at 90% of A) WOD Metcon (Time) 5 RFT 17 Wallballs 20/14 9 T2B 150m run or 8/6 cal sprint after each round
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Snatch Complex (Build as form allows) 2 Snatch Pulls + Snatch + 2 OH squat WOD Metcon (AMRAP – Reps) AMRAP 12 21 RKBS 15 PS (65% of A) 9 OHS 3 Rope climbs or 5 ring MU
CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (Distance) 7 min rowRest 3 minutes B: Metcon (Time) 63 DUs (2:1) 21 DL 135/95 21 Lat. Bar hops 45 DU 15 PC 15 Lat bar hops 27 DU 9 clusters 9 Lat bar hops Time cap 7, rest until 20:00 |RX+ 185/125 C: Metcon…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Warm up to working weight, ~70-75%. You will do push jerk doubles at the same weight for the first 5 minutes, and for the final 5 minutes you will do singles at increasing weight. You may either stay with the push jerk, or switch to a split…
CrossFit Toledo – CrossFit View Public Whiteboard Squat A: Front Squat (Daily 3RM, submaximal) WOD B: Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Box jumps 24/20 2-4-6-8-10-12-14-16-18-20 HR pushups 5-5-5-5-5-5-5-5-5-5 Front squats (60% of A)
CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Notalanta 800m partner run 100 HSPU or HR push-ups 200 partner Wallballs 100 pull-ups 800 m run
CrossFit Toledo – CrossFit Saturday Halloween WOD and celebration will be at 12 PM! See the family page or event for details. View Public Whiteboard Weightlifting Push Jerk (Build to a challenging double) WOD Metcon (AMRAP – Reps) AMRAP 14 20 double unders 10 KB snatch (R) 53/35 20 double unders 10 KB snatch (…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Snatch complex: SPP+SB+OHS (Build as form allows) () Metcon (4 Rounds for time) 4 rds on the 4:00 21/16 row or 16/12 bike 15 Double DB HPC&J 50s/35s 9 OHS OHS RD 1: 50% of A RD 2: 50% + 10/5 RD 3: + 20/10 RD…