Wodify Post – Page 84 – Toledo Crossfit

16 10 '20

Back to the Barbell

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: Pull + HPS + 2 HSS (Build as form allows) WOD Metcon (AMRAP – Reps) AMRAP 12 2-4-6-8-10-12… SDHP 95/65 Lat Bar Hops S2OH

15 10 '20

Mental toughness

CrossFit Toledo – CrossFit View Public Whiteboard Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

14 10 '20

Body Awareness

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 A 6-8 strict pull-ups (load or band as needed) B 20 sec HS hold, 5-8 strict HSPU or hand walk practice WOD Metcon (3 Rounds for calories) AMRAP 4 100 DUs 18 HPC 95/65 18 S2OH Cal bike or row with remaining time Rest…

13 10 '20

October Lemonfest

CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (7×3 climbing on the 2:00) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 9 9/7 cal bike sprint 8 BBJO 24/20

12 10 '20

A Long Buy in

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Rack Lunge (3×8 climbing) WOD Time cap 20 Metcon (Time) Buy in 2k run or 2500m row Directly into 4 rounds: 24 Wallballs 20/14 12 T2b, T2R or GHD Sit ups

11 10 '20

Cinnamon and Sugar

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Split Jerk (Emom x10 across ~ 80%) Conditioning Metcon (5 Rounds for time) 5 rounds on the 5:00 400m run 50 DU 10 HSS 75/55 Score is total time for each round

10 10 '20

Lucky 777s

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (3 Rounds for reps) 7 minutes work, 3 minutes rest You will rotate between all 3 workouts A. 800m run Alt BBJ with remaining time B. 1K partner relay row Alt devils press with remaining time C. 60/50 cal bike Alt burpee pull-ups with remaining time

09 10 '20

Explosive Power

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Warm up to working weight ~60% A: Power Clean (10 X1 across on the 0:30 at 60%) B: Power Clean (10×1 climbing OTM) WOD Metcon (Time) 21-15-9 Deadlifts at 70% of B Cal bike or row directly into… 9-7-5 Power cleans (70%) KB S2OH (r) 53/35 KB…

08 10 '20

OG Benchmark

CrossFit Toledo – CrossFit View Public Whiteboard Workout Of the Week Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Strength Thruster (Post-WOD Daily 3RM)

07 10 '20

Stable Lockout

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 12 Looking to climb in weight Throughout as form allows. 1-4: BTN PRESS (5 reps) Behind the neck 5-8: Push Press (3 reps) 9-12: Push Jerk (Technique work or heavy single) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 10/8 ROW OR 8/6 BIKE…