CrossFit Toledo – CrossFit View Public Whiteboard WOD 4x400m run on the 5:00 Record Best and worst efforts Fast: 400m Run (Time) Max Effort 400m Run Slow: 400m Run (Time) Max Effort 400m Run Extra Credit Barbell complex: Pull + HPS + 2 HSS (Build as form allows)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 800 meter run 16 clusters 95/65 or KB or DB hang clusters 400 meter run 8 clusters 400 meter run 8 clusters 800 meter run 16 clusters

CrossFit Toledo – CrossFit View Public Whiteboard Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″In lieu of rowing, you may do 50 G2OH with any object or run 400m. Find something challenging to deadlift if you don’t have a barbell at home. Sorry the video had the box…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 400m run or 500m row or 50 KB SDHP 50 box jumps or step ups 60 RKBS or DB hang cleans 70 Burpees 800m run or 1k row Extra Credit Barbell complex: Cluster + PJ + Split jerk (EMOM X 10) We will warm up…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Buy in (not for time) 50 plank rows Rest 1 minute 50-40-30-20-10 DUs 5-4-3-2-1 KB Complexes* Cash out (NFT) 50 Good mornings _______ *KB Complex 3 SDHP 3 Gublet squats 4 KB lungesIf you have a barbell, 75/55 and do 3 pC 3 FS and 4…

CrossFit Toledo – CrossFit View Public Whiteboard Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 Double unders 5-4-3-2-1 3/3’4 KB Complex 5-4-3-2-1 3/3/4 BW complex ___________________ KB complex 3 RKBS 3 Goblet squats 4 KB lunges BW complex 3-point tuck jump 3 jumping air squats 4 reverse lunges ____________________ Begin with 50 double Unders, Then do 5 KB complexes and…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning A: Metcon (Time) 4 RFT 12 BURPEES 400M RUN B: Mr. Slice Beer Mile (Time) 4 RFT Drink a beer Run 400 m ____________________ Beer must be 12 ounces, at least 5% alcohol, and consumed from a can or bottle. For a complete list of revised rules,…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 KB complex* (12 reps) 10 high knees 1 KB complex 10 lateral lunges * KB Comples 4 RKBS 4 Goblet squat 2 S2OH (r) 2 S2OH (l)

CrossFit Toledo – CrossFit View Public Whiteboard Support Your Local Box Workout 2 (Time) For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes Extra Credit Clean and Jerk (Technique work)