CrossFit Toledo – CrossFit

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WOD

Partner or solo

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

CrossFit Toledo – CrossFit

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CFT Barbell Class

Snatch Pull + dip snatch + snatch (1+1+1)

Snatch pull with a pause at the knee + dip snatch + snatch with a pause in the receiving position
2@70%, 1@75, 1@80

3 Position clean pull + high hang clean + clean (1+1+1)

Pause at 1″ off ground, knee, power
1@65, 2@70, 1@75

Tall Jerks (3×3)

Climbing

CrossFit Toledo – CrossFit

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Strength

Back Squat (2×8 across)

WOD

Metcon (AMRAP – Reps)

AMRAP 11

10 Alt DB Devils Press

15 Single leg V ups

20 Lar DB hops

Gymnastics

10 minutes of skill development

Extra Credit

Motycka 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, visit www.biermile.com

CrossFit Toledo – CrossFit

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WOD

Metcon (AMRAP – Reps)

AMRAP 30

500/400m row or 400m run

1 unbroken set of pushups|hspu|

Score=pushups

Row preferred, reservations 7-12 will run

Metcon (Distance)

Meters rowed or run

CrossFit Toledo – CrossFit

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CFT Update

Join us Friday at 6 PM!

Fifth annual beer mile

participate, spectate

motivate, celebrate

Weightlifting

A: Barbell complex: PS + SS (8×1 climbing)

Strength

B: Deadlift (3×5 climbing)

WOD

Metcon (AMRAP – Reps)

Amrap 10

10 KB SDHP

10 KB snatch (R)

10 KB snatch (L)

10 KB OH Walking lunge (R)

10 kB oh walking lunge (L)

10 cal

|5 MU|

CrossFit Toledo – CrossFit

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Technique Work

Power clean technique primer

Warm up to working weight

WOD

With a continuously running clock

A: 800m Run (Time)

Max Effort 800m Run
Rest until 10:00

B: Hang Power Clean (10 X3 across on the 0:30)

Rest until 20:00

C: Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 T2B, T2R or GHD situps

15 DDB HPC 50S/35S

200 m run or 250 m row (score 20 reps)

CrossFit Toledo – CrossFit

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Strength

Bench Press (5×3 climbing )

5 unbroken strict pull-ups between each set. Load or band as needed

WOD

Metcon (Time)

200m run

21 DL 225/155

200m run

21 DDB S2OH 50s/35s

200m run

15 DL

200m run

15 DDB S2OH

200m run

9 DL

200m run

9 DDB S2OH

Rx+ option for Ricky 400m runs

CrossFit Toledo – CrossFit

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WOD

Dirty 30 (Time)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders
Partner or solo today

CrossFit Toledo – CrossFit

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Weightlifting

Small jumps once you are north of 90%

Clean and Jerk (Build to heavy single )

No more than 2 misses

Workout Of the Week

Time cap 20

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Toledo – CrossFit

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Weightlifting

Hang Snatch (12×1 across on the 0:45, using 80%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

4 HPS 95/65

8 BFB

12 lat bar hops

rest 2 minutes

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