CrossFit Toledo – CrossFit

View Public Whiteboard

Workout Of the Week

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Toledo – CrossFit

View Public Whiteboard

Warm-up

2:1 singles, time cap 10

Scale: 40-30-20-10

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Strength

Bench Press (5X3 across at 83%)

Extra Credit

5 rounds

30 second bike Sprint

90 seconds recovery easy spin

CrossFit Toledo – CrossFit

View Public Whiteboard

Squat

Overhead Squat (On the 2:30 5X 3 climbing)

WOD

Metcon (3 Rounds for reps)

AMRAP 4

15 thrusters 75/55

30 RKBS 53/35

Rest 2 minutes

AMRAP 4

12 thrusters 95/65

24 RKBS

Rest 2 minutes

AMRAP 4

9 thrusters 115/80

18 RKBS

CrossFit Toledo – CrossFit

View Public Whiteboard

Weightlifting

Barbell complex: PC + 2 S2OH (Build as form allows)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRSP 9

1 PC 115/80, 1 S2OH, 2 T2B

2 PC, 2 S2OH, 4 T2B

3 PC, 3 S2OH, 6 T2B

4,4, 8… continuing to ascend each round

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Sumo Deadlift (6×4 climbing )

Gymnastics

Independent skills practice

Conditioning

Metcon (Calories)

Amrap 10

Calorie bike
On the 2:00, 4, 6, 8

8 BBJO 30/24

CrossFit Toledo – CrossFit

View Public Whiteboard

WOD

Metcon (AMRAP – Rounds and Reps)

Saturday morning partner workout is…

For time:

19 rounds

19 Wallballs

19 Cal bike

Jk

AMRAP 22

11 C&J 155 | 105/75

22 T2B

33 Cal bike

66 DUs

33 Deadlifts

22 HSPU

11 Ring Dips

CrossFit Toledo – CrossFit

View Public Whiteboard

Workout Of the Week

We will run 2 heats. Partner up! You will be counting repetitions while your partner works out, and judging range of motion standards.

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

CrossFit Toledo – CrossFit

View Public Whiteboard

Squat

Back Squat (4RM)

Back Squat (2RM)

WOD

Metcon (AMRAP – Rounds)

4 rounds

Minute 1: 16 walking lunges 35s / 25s

Minute 2: 12 hang clean & jerks 35s / 25s

Minute 3: 10/8 cal bike or row

Minute 4: 40 double unders

Scoring note:This workout last 16 minutes-the max score is 16. The goal is to complete the work each minute.

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Push Press (8-8-8)

WOD

Metcon (AMRAP – Reps)

AMRAP 14

55 cal Bike/Row

55 box jumps 24/20

55 toes to bar

55 S20H 95/65

RX + please do HSPU instead of S20H

CFT Update

Join us Thursday night! Pizza Will arrive around 7:30 PM. The CrossFit open announcement is at 8 PM, Tyson and Brandon to follow.

CrossFit Toledo – CrossFit

View Public Whiteboard

WOD

Death by Deadlift (AMRAP – Rounds and Reps)

225lbs/155lbs. Maintain good form or coaches WILL stop you.

Extra Credit

Not for time:

130 ab mat sit ups

Page 124 of 141 1 122 123 124 125 126 141
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: