CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Beginning a new deadlift cycle that will be based on the 5 RM established today

Deadlift (5×5 climbing)

Conditioning

Metcon (3 Rounds for calories)

AMRAP 3

16 Odd object thrusters

12 lateral Burpees over erg

Row for cal with remaining time

Rest 3 minutes

X 3 rounds
Choose any object you like, but it should be something you can do unbroken. Record object/weight in comments. For bigger classes, share a rower with one athlete beginning at 3:00, or you may bike (Still RX) and burpee over a barbell.

CrossFit Toledo – CrossFit

View Public Whiteboard

Technique Work

Lightweight kettlebell clean & jerk practice

Squat

EMOM X 10, Climbing in weight

Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause…

Minute 10, 1 sec pause

Paused Front Squat (EMOM X 10, increasing load, decreasing pause)

WOD

Metcon (Time)

4 RFT Time cap 16

150 m unbalanced farmer carry 70 & 53 / 53 & 35

12 KB SDHP 70/53

9 (each arm) KB C & J 53/35

➡️ 5 burpees anytime a bell is dropped, 10 if dropped on blacktop or concrete

CrossFit Toledo – CrossFit

View Public Whiteboard

CFT Update

Join us Monday at 10 AM for Murph

BBQ to follow

Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia

Conditioning

Metcon (Time)

TIMECAP 15

100 Dubs, 40 sit ups, 10 toes to bar

80 Dubs, 30 sit ups, 10 toes to bar

60 Dubs, 20 sit ups, 10 toes to bar

40 Dubs, 10 sit ups, 10 toes to bar

20 Dubs 10 toes to bar

Weightlifting

Barbell complex: Pull + HPS + 2 HSS (Focus on form)

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Bench Press (3RM)

WOD

Metcon (Time)

WOD:

14 -12-10-8-6-4-2

Deadlift 185/125

Box jumps 24/20

CrossFit Toledo – CrossFit

View Public Whiteboard

Weightlifting

EMOM X 5: 30 DU, then 4 PC at 55%

E: 90 X 5: 30 DU, then 3 PC at 70%

Power Clean (E2O2M x 5, 30 DU, then 2 @ 80%)

WOD

Metcon (Time)

SUNDAY CHIPPER

100 calorie row

80 Donkey Kicks

60 wallballs 20/14

40 HPC 95/65

20 Front rack walking lunges 95/65

Time Cap: 20 minutes

CFT Update

Come cheer on the CFT intramural volleyball team at 4 PM at Jed‘s on Holland Sylvania!

CrossFit Toledo – CrossFit

View Public Whiteboard

WOD

Metcon (2 Rounds for reps)

Amrap 7

7 HPC 95/65

7 BF Burpees

7 S2OH

7 lateral Burpees

Rest 3 minutes

Amrap 5

5 C&J 75/55

5 HR push-ups

Extra Credit

CLUSTER (Technique practice, build as form allows)

Squat Clean + Thruster

CrossFit Toledo – CrossFit

View Public Whiteboard

Skill work

Five minutes of double under practice/skill work/instruction

Strength

Back Squat (4×4 across 80%)

WOD

Metcon (Calories)

You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following:

250 double unders

100 sit ups

3×30-sec ass bike sprint

The DUs and sit-ups May be done in any order or repetition scheme, they just need to be completed by the 15 minute. You may do your three bike sprints at any time during the workout. The only score is calories. Go hard.

CrossFit Toledo – CrossFit

View Public Whiteboard

Conditioning

Metcon (Time)

5 rounds for time

Time cap 30

Run to the stop sign and back

21/15 cal row Or bike

9 burpee box jumps 24/20
Looking to complete the run in 3:00 – 3:30 and complete each round in 5- 5:30. Scale as needed.

CrossFit Toledo – CrossFit

CFT Update
Saturday class will be at Earnest Brew Works at 11 AM
For our first seasonal barbells & brews!

View Public Whiteboard

Skill work

EMOM X 10

20 sec alternating pistol or progression

WOD

Metcon (AMRAP – Rounds)

EMOM X 16

MIN 1: 7 HPC

MIN 2: 7 S2OH
Choose a light weight that you can cycle quickly.

The goal is to complete all 16 rounds unbroken.

Record load used to comments.

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Bench Press (2×3 at 98% of 3RM)

Or a few pounds more than last week

We will test a new 3RM next time

Conditioning

WOD: Metcon (Time)

Time cap 22

For time:

800 m run

10 rounds of Cindy

800 m run

Cindy = 5 pull-ups, 10 push-ups, 15 air squats

R X + wear a vest

Contact Us
757 Warehouse Rd Toledo, OH

Follow us: