CrossFit Toledo – CrossFit
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
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
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
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
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
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
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
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
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
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