CrossFit Toledo – CrossFit View Public Whiteboard Strength Front Squat (8 min to find 3rm) WOD EMOM Speed bench 5 reps 0-4 min 5×5 climbing 5-9 min 5×5 across 10-15 AMRAP 5 10 KB SNATCH(r) 35/25 10 HR PUSH UPS 10 KB SNATCH (l) 10 SITUPS A: Bench Press (5×5 otm) B: Metcon (AMRAP –…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOMx10 A. 5 strict pullups (band or load as needed) B. Second gymnastics skill WOD Metcon (5 Rounds for reps) AMRAP 2 150m run (one way traffic) PC 95/65 with remaining time Rest 1 minute AMRAP 2 40 lateral bar hops Hang squat cleans with remaining time…

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength 2x800m run Second run begins at 8:00 Score both Fast: 800m Run (Time) Max Effort 800m Run Slow: 800m Run (Time) Max Effort 800m Run WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (Daily 5RM) Deadlift (Daily 3RM) WOD Metcon (Time) 3 RFT, Time cap 17 20 DUs 10 DB Hang CJ (R) 20 DU 10 DB Hang CJ (L) 20 DU 10 Box jumps 24/20 20 DU 10 DB box step ups

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (Daily 5RM) B: Back Squat (2×5 at 90% of A) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 12 thrusters 75/55 20/16 row or 17/14 bike 12 T2B

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (Heavy 4) WOD Metcon (Time) 400m run 21 OH lunge 75/55 21 lateral bar burpees 400m run 15 OH lunge 15 lat burpee 400m run 9 OH lunge 9 lat burpee Cash out: 30 GHD 20 sandbag cleans 100 DU

CrossFit Toledo – CrossFit Don’t forget! Class today will be at Earnest brew Works. View Public Whiteboard Metcon (Time) 60 partner Wallballs 30 synchro fist bump pushups 6 keg on the run laps 50 Wallballs, 25 synchro push ups, 5 keg runs 40 Wallballs, 20 pushups, 4 keg runs 30 Wallballs, 15 pushups, 3 keg…

CrossFit Toledo – CrossFit View Public Whiteboard WOD With a continuously running clock, you will have from 0-10 to build in the barbell complex and from 10-30 for the AMRAP 0-10: Barbell complex: 4DL + 3HPC + 2FS + Jerk (Climbing) 10-30: Metcon (AMRAP – Reps) AMRAP 20 20 Sit ups 20 donkey kicks 20…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 5 15 Wallballs 20/14 15 BF burpeesRest 5 minutes B: Metcon (AMRAP – Reps) AMRAP 5 9 Thrusters 95/65 9 Pull-ups Bodybuilding Using DBs 12-10-8 not for time Bicep curls Tricep extensions Seated shoulder press Front raise Lateral raise

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Sat WOD at Earnest Skill/Strength Sumo Deadlift (3×5 climbing,5,5) WOD Metcon (Time) 175 DB 20″ step ups 50/35 E2o2m…4, 6,8…3 burpees