CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Deadlift (T&G 2RM)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 13

150 m run (one-way traffic, 15 reps)

16 box jump overs 24/20

150 m run

16 DB OH lunges 50/35

Alternate RX option:

Sub 15 cal row for the run

Bodybuilding

Metcon (AMRAP – Rounds)

3 rounds for quality

10 BB hip thrust

10 KB Jimmy Koshak lunge( (R+L=1)

10 (5 each leg) Chaos DDB SLRDL

CrossFit Toledo – CrossFit

View Public Whiteboard

Weightlifting

EMOM x 12 climbing throughout

1-6: Power Snatch + Overhead Squat+ Hang Squat Snatch (1 complex OTM x 6)

7-12: Hang Snatch (1 rep OTN x 6, Power or full)

WOD

You will complete all 4 workouts, in any order, with each beginning on the 5:00.

You will rest until the next workout.

1-mile bike (Time)

Sprint

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

40 T2B or T2R

CrossFit Toledo – CrossFit

View Public Whiteboard

Skill/Strength

Accessory work

EMOM X 30

Metcon (AMRAP – Rounds)

Score rounds fully completed during the minute

Max = 30

Min1: 16 Alt Bicep curls

Min2: 8 strict rng dips

Min3: 40 DUs or 40 sec practice

Min4: 10 GHD Hip Extensions

MIN 5: 5 sandbag cleans

Min6: 5 Man Makers

()

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Front Squat (7 minutes to find a challenging triple)

Conditioning

Metcon (AMRAP – Reps)

AMRAP 6

12 Wallballs 20/14

12 DDB S2OH
Rest 3 minutes

Metcon (AMRAP – Reps)

AMRAP 6

12 pistols

12 HSPU or HRPU

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

A: Bench Press (Daily 3 RM)

B: Hang Power Clean (Daily 3 RM)

Conditioning

C: Metcon (AMRAP – Reps)

Amrap 9

6 BBJ 30/24

12 pull-ups

CrossFit Toledo – CrossFit

View Public Whiteboard

Metcon (Time)

1000 m relay row

800 m partner run

60 synchronized alternating DB snatch

400 m run

20 wall walks

400 m run

60 Synkro DB snatch

800 m partner run

1000 Row

CrossFit Toledo – CrossFit

View Public Whiteboard

Weightlifting

Push Jerk (Build as form allows)

WOD

Metcon (AMRAP – Reps)

AMRAP 9

5 BBJ 30/24

5 C&J 155|105/75

CrossFit Toledo – CrossFit

View Public Whiteboard

Weightlifting

A: Hang Squat Clean (ENON x 12 climbing)

WOD

B: Metcon (Time)

30/24 cal bike sprint buy in directly into…

9-15-21

Clusters, using 50% of A

Pull ups

CrossFit Toledo – CrossFit

View Public Whiteboard

WOD

AMRAP 20

A: 2k Row (Time)

Max Effort 2k Row

B: Metcon (AMRAP – Reps)

And with remaining time:

Bench press

RX using body weight for men, 75% for women
Rest 4 minutes

C: Metcon (AMRAP – Reps)

Amrap 6

30 aKBS 53/35

100 m run (10 reps)

15 KB snatch (R)

15 KB snatch (L)

100 m run

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength/Skill

Barbell complex: 3 PP + SB + 2 SPP (5 sets climbing)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 16

10 DB S2OH(R) 50/35

10 DB box step overs 24/20

10 DB S2OH (L)

10 T2B, T2R, or GHD sit ups

20/16 row or 16/12 bike

Page 2 of 77 1 2 3 4 77
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: