Wodify Post – Page 83 – Toledo Crossfit

28 10 '20

321… Rotate

CrossFit Toledo – CrossFit View Public Whiteboard WOD EMOM X 25 5 ROUNDS Min1: 12 T2b, T2R, or GHD Situps Min2: 10 BJ 30/24 Min3: Deadlift (5×5 climbing (TnG)) Min4: Metcon (5 Rounds for calories) Cal bike or rowMin5: Rest

27 10 '20

One weight change

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x20 You may change weight once at the 10:00 A: Barbell Complex: C + 3 FS (10×1 across OTM) B: Barbell Complex: C + 3 FS (10×1 across OTM) WOD Metcon (AMRAP – Reps) AMRAP 5 Buy in: 1 mile bike sprint Bench press 135/85 with…

26 10 '20

Reload

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Rack Lunge (4RM) B: Back Rack Lunge (2RM) WOD Metcon (Time) Buy in 1500 m row 5 rounds 10 C2B pull ups 7 push jerks 155/105 Rx+ Buy in 1500 m row, 5 rounds 7 BMU 7 push jerks 185/125

24 10 '20

Athlete’s choice

CrossFit Toledo – CrossFit View Public Whiteboard WOD: Metcon (Calories) Amrap 18 5 rounds 30 Double DB Alt 20″ step ups 20 synchro sit ups or 10 synchro T2B 10 Synchro DB thrusters With renaming time Calories

23 10 '20

Fall Clean up

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 15 1-5: Muscle Clean (5×3 climbing) 6-10: Power Clean (5×2 climbing) 11-15: Clean (5×1 climbing) WOD Optimus Prime (AMRAP – Reps) AMRAP 7 Wallballs 20/14 OTM 5 DLs 225/155 Score WB only first DL at 1:00 (6 sets)

22 10 '20

One hand one hand

CrossFit Toledo – CrossFit View Public Whiteboard WOD One sided fight (3 Rounds for reps) Three rounds for total reps One minute goblet squats 53/35 One minute RKBS One minute KB S20H (switch whenever) One minute KB front rack lunge (switch whenever) One minute KB SDHP Rest one minute Gymnastics Skill work EMOM X 10…

21 10 '20

Hard Core

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Snatch Balance (Daily 3 RM) WOD B: Metcon (AMRAP – Reps) AMRAP 6 20 Sit ups 20 Donkey kicks 3 PS (65% of A) 7 0HS Rest 4 minutes C: Metcon (AMRAP – Reps) AMRAP 6 10 T2B, T2R, or GHD Sit-ups 10 HSPU or Double…

20 10 '20

Pedal hard

CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (7×3 climbing on the 2:00) WOD Death Race (Time) 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees

19 10 '20

Weakness is a Choice

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Build to a challenging 3×3 across) B: Back Rack Lunge (3×6 climbing) Barbell Cycling Metcon (3 Rounds for time) 3Rounds on the 5:00 Score working time each interval 21 DL 135|95/65 15 HPC 9 Thrusters 400m run or 500m row

17 10 '20

When life Gives you Lemons

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 24 12 PS 75/55 12 PULLUPS 12 BOX JUMPS 150M PARTNER RUN