CrossFit Toledo – CrossFit

Strength

Sumo Deadlift (3×8 climbing )

CrossFit Toledo – CrossFit

Strength

A: BTN PRESS (3×3 climbing )

Behind the neck

B: BTN PRESS (3×3 across at 90% of A)

Behind the neck

Conditioning

WOD (Time)

10-8-6-4-2

OHS 95/65

BFB

C2B pullups

Rx+: 135/95

CrossFit Toledo – CrossFit

Wod

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Strength

Front Squat (15 minutes for find 3RM)

CrossFit Toledo – CrossFit

Wod

WOD (4 Rounds for time)

4 rounds on the 8:00

12 synchro OHS 75/55

20/16/14 cals

24 alt PS

20 synchro lat burpees

CFT Barbell Class

Snatch (3@70, 2@75, 1@80, 3@75, 2@80, 1@85, 1@90)

Hang Clean (2×2@75, 2×2@80, 2×1@85)

Clean Pull (1×3@95, 2×2@100, 1×2@105)

CrossFit Toledo – CrossFit


WOD

WOD (Time)

Athletes are responsible for their own weight changes.

9 T2B, T2R or |BMU|

9 DL 275/185

15 T2B or T2R

15 DL 225/155

21 T2B or T2R

21 DL 185/125

27 situps

27 DL 135/95

Bodybuilding

For quality (Checkmark)

14-12-10 (each arm)

Bicep curls

Tricep extensions

Seated Press

CrossFit Toledo – CrossFit


Gymnastics

ENON X 10 (Checkmark)

min1: 4-5 |STRICT| pull ups with 3 second negative

Min2: 4-5 |strict| dips with 3 second negative

Conditioning

2 rounds on the 12:00

(Staggered start on the 6:00 for larger classes

WOD (2 Rounds for time)

Round 1

1000 m row

50 Wallballs 20/14

50 DB step overs (20 inch)

rest until 12:00

round 2

1 mile bike

50 Metaball Russian twists (2 count)

50 BJ 24/20

CrossFit Toledo – CrossFit


Conditioning

Time cap 20 (Time)

75-60-45-30-15

Double unders

50-40-30-20-10

KB snatch

25-20-15-10-5

Oblique T2B

Strength

BTN PRESS (5X2 climbing)

Behind the neck

()

CrossFit Toledo – CrossFit


Conditioning

With a continuously running clock, workouts will begin at the zero, 15, and 25:00 marks. The bike or row may be done in either order, and everyone will do the Amrap from 15-20:00.

Bike (Calories)

4 rds

1:30 bike Sprint

Rest 1: 30

Rest until 15:00

Amrap 5 (AMRAP – Reps)

12-10-8-6-4-2

PS 95/65

Lateral burpees
Rest until 25:0

Row (Calories)

4 rds

1:30 Cal row

rest 1:30

CFT Run Club

We have a handful already signed up for the glass city half marathon in late April. If you are thinking about registering, do it!

Midweek run:

Please complete any time this

WOD (Checkmark)

0.5 miles. easy pace

1 mile temporun

1.5 mile easy pace.

you will complete 3 miles total. Only worry about the time during the temporun, and shoot for within one minute of your best 1 mile pace.

If instead, you would like to

1 mile Tempo run (Time)

Pushing the pace, but sub maximal

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Toledo – CrossFit


Barbell Cycling

Barbell complex: PC + 3 PP (Weight)

EMOM x 10

please use 70% of push press across

WOD

AMRAP 14 (AMRAP – Rounds and Reps)

15/12/9 cal sprint

15 DDB PC

12 DDB thrusters

9 HR push-ups

CrossFit Toledo – CrossFit

Strength

A: Front Squat (Daily 3RM)

B: Front Squat (2×3 @90% of A)

WOD

WOD (Time)

10-8-6-4-2

CJ 135/95

50-40-30-20-10

DU

Sit ups

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757 Warehouse Rd Toledo, OH

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