CrossFit Toledo – CrossFit
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
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
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
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
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
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
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
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
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
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