CrossFit Toledo – CrossFit

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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

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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

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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 round

CrossFit Toledo – CrossFit

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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

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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

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Strength

Metcon (AMRAP – Rounds)

10 Rounds, om the 2:00

2 Coshack Squats

4 Goblet Squats

6 AKBS

4 Goblet Squats

2 Coshack squats
Score rounds completed

and weight in comments

MOBILITY

Ankle

T spine

Extra Credit

Take a walk

Get some freeh air

CFT Update

Join us tomorrow for a

Virtual class at 12 or 5 PM

CrossFit Toledo – CrossFit

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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

CrossFit Toledo – CrossFit

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Gymnastics

EMOM x 10 Skills practice

1-2 movements, 20-25 sec work

Refer to video in CFT Family page for details

WOD

Metcon (Time)

Run 1 mile

At the 1,3,5,7, & 9:00

10 Air squats

At the 2,4,6,8 & 10:00

10/7 pushups

After the last set of pushups at the 10 minute mark, there are no more interruptions. Just finish up the run

RX+ wear a weight vest

CrossFit Toledo – CrossFit

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CFT Update

Today’s workout will be at Side cut Metropark. Park at the Silver lake lot by the sledding hill:.

BYOKB

WOD

Metcon (AMRAP – Reps)

AMRAP 24

Buy in

KB 2 step hill ascent

(3 burpees after every 10 swings)

OH carry descent

with remaining Time:

1 HILL RUN

10 Sit-ups

10 KB Good mornings

2 HILL RUNS

10 Sit-ups

10 KB Good mornings

3 HILL RUNS

10 Sit-ups

10 KB Good mornings

4 HILL RUNS..continue to ascend…

Score hill runs

CrossFit Toledo – CrossFit

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Strength

24-30 quality reps of the OHS

If you only have lighter weight,

Please use a slow eccentric

Or a pause in the bottom

WOD

Metcon (AMRAP – Reps)

AMRAP 8

8 KB lunge with passthrough

8 burpee step ups

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