CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Dumbbells & Brews Saturday partner workout will be at Earnest Brew Works. Come join the fun! Feel free to bring a friend, just $10 for non-gym members Gymnastics Metcon (AMRAP – Reps) AMRAP 3 400M RUN BUY IN With remaining time, score: Toes to bar WOD…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Technique Work Extended barbell warm-up Squat clean thruster and warm up to working weight Dia (Time) 118 BF Burpees 26 Squat Clean Thrusters 135/95

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 1-5: 5×2 climbing 6-10: Push Jerk (5×2 across OTM) WOD Metcon (2 Rounds for reps) Amrap 6 25 DU, 2 power snatch 95/65 25 DU, 4 PS 25 DU, 6 PS 25, 8 etc. continuing to ascend on PS Rest 4 minutes Score Snatches…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (4X5 across at 93% of 5 RM) WOD Metcon (AMRAP – Reps) Amrap 12 20 wall balls 20/14 15 box jumps 24/20 10 pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Technique practice or heavy single) Front Squat (5×3 at 90% of recent 3RM) WOD Metcon (Time) 1000m row 50 S2OH 45/35 30 T2B or GHD Situps

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 5 S2OH 95/65 10 Front rack lunges 15 DUs or lat. bar hops 20 box jumps or step ups 24/20 25 DUs or lat. bar hops

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 4 RFT, time cap 14 250m run 12 pc 115/80 12 |c2b| pull-ups Gymnastics EMOM X 10 A 5 Strict ring or bar dips B 2nd gymnastics skill

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up After general warmup, technique work and warm up to Working weight ~70% Weightlifting Snatch (Every :30 x 24 across) WOD Metcon (3 Rounds for reps) AMRAP 4 27/23 row or 23/19 bike 21 OHS 75/55 BF burpees wirh remaining time Rest 2 minutes AMRAP 4 21/18 row…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5×5 across at 90% of recent 5RM) WOD Metcon (AMRAP – Reps) Athlete will use 2 DBs, athletes choice. The run is not scored. AMRAP 10 7 devils press 20 ab mat sit ups *at the 4:00, run 400m

CrossFit Toledo – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereLadies Rx 65#