CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 RFT 40 DU or lateral KB hops 20 RKBS 20 Box jumps or step ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm 50-lb/35-lb dumbbells

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Practice or learn a new skill. Have some fun. Metcon (AMRAP – Reps) Did you learn a new skill today? Post a picture in the family page. Strength Clean and Jerk (Work up to something heavy as form allows) Conditioning Metcon (Time) 60 KB or DB…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 200m farmer carry (6 lunges each break) 50 sit ups 40 push ups 30 good mornings 20 Lungesters 10 Jimmy KB Coshack squats (R+L) 200m Farmer carry (6 burpees each break)

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Distance) 45 minute ruck run/walk Ladies RX: fill a backpack with 10-15% body weight Men RX: fill a backpack with 15-20% body weight

CrossFit Toledo – CrossFit This will be a virtual class. Join Zoom Meeting https://us04web.zoom.us/j/2166300426 View Public Whiteboard WOD Metcon (Time) 4 rounds on the 3:00 50 double Unders or lateral KB hops 12 single arm KB deadlift 9 KB hang cleans 6 S2OH ** rest until next interval Alternate working arm each round, score slowest…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) 5 rounds 20 RKBS 15 Box jumps or step ups An UNBROKEN SET OF PUSHUPS SCORE TOTAL PUSH UPS (chest to deck) Strength Shoulder Press (5×5 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard WOD 10 mile bike, time cap 60 minutes Between miles 2&6, include some intermittent sprinting. Between miles 6&9, sprint one mile For the WID details, click here: https://youtu.be/mwAj3G8_X2w 1-mile bike (Time) Sprint Extra Credit Justice is served. Happy Birthday, Judd! Metcon (Time) 57 burpees for time

CrossFit Toledo – CrossFit View Public Whiteboard Strength Metcon (AMRAP – Rounds) 10 Rounds, om the 2:00 2 Coshack Squats 4 Goblet Squats 6 AKBS 4 Goblet Squats 2 Coshack squatsScore rounds completed and weight in comments MOBILITY Ankle T spine Extra Credit Take a walk Get some freeh air CFT Update Join us tomorrow…

CrossFit Toledo – CrossFit View Public Whiteboard Bodybuilding 3 sets of each: Seated press Bent over rows Squat bottom bicep curls Tricep extensions WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups