CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOMx10 Build for first 5, Last 5 stay at the same weight Bench Press (5X5 climbing, 5X5 across) WOD Metcon (5 Rounds for calories) 5 rounds AMRAP 2, REST 1 9 HSPU 15 HPC 115/85 CAL BIKE/ ROW with remaining time

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Partner WOD A Rows 500m while B runs 400 80 Alt Sit ups 80 DL 185/125 A runs 800 while B rows 1k 40 DL 40 Synchro sit ups Solo 25/20 cal bike 50 sit ups 50 DL 185/125 800m run 25 DL 225/185 25 GHD…

CrossFit Toledo – CrossFit View Public Whiteboard Squat 1. Stay light. 2. Focus on foot position, bracing, and a controlled descent with an upright posture 3. Focus on standing up quickly 4. Climb in weight for first 5, then stay there. Front Squat (EMOM x10: 5×5 climbing, 5×5 across) WOD Metcon (Time) 4 RFT Run…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x10 A. Max L sit (up to :30) B. Secondary gymnastics skill WOD A: Metcon (AMRAP – Reps) AMRAP 6 12 DL 155|105/75 9 HPC 6 S2OHRest 4 minutes B: Metcon (AMRAP – Reps) AMRAP 6 10 pull-ups 20 pushups 30 air squats

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 40 DUs 30 DB Hang C&J 50/35 (switch every 5) 20 DB box step ups 24/20 10 Burpees

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Every :30 sec x24 (12 minutes) 1 Power Snatch For the first 14, climb in weight As you feel comfortable. The last 10 reps you will be using the same weight Power Snatch (24 singles on the :30) WOD Metcon (Time) Time cap 12 minutes 11-1 OHS…

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling EMOM X 10 Start light and climb for first 5 The last 5 should be at the same weight Push Press (3-3-3-3-3 then 5×3) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 13 2 power cleans 95/65 2 front squats 2 front rack lunges 2 S2OH…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Partner 400m partner run to begin each round 27-21-15-9 Clean and jerk 115/85 Alternating box jumps 24/20 Solo 400m run to begin each round 21-15-9 Clean and jerk 115/85 Box jumps Extra Credit Bench Press (3×10 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for calories) AMRAP 3, REST 2 FOR 5 ROUNDS (23 min total) 20 Alt. DB snatch 50/35 20 Wallballs Cal bike or row with remaining time Or burpee box jumps 24/20 with remaining time (1 BBJ = 1 CAL)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds) 5 rounds on the 2:00 The goal is to complete all 5 rounds during each interval. Round 1: 8/6 cal bike or row 8 OHS 75/55 80 DUs or lat bar hops Round 2: 10/8 Cal 12 OHS 60 DU/bar hops Round 3:…