CrossFit Toledo – CrossFit

View Public Whiteboard

CFT Barbell Class

Snatch Pull + Hang Snatch + OHS (1+1+1)

Perform a snatch pull, followed by a hang snatch, followed by an overhead squat
3@65, 2@70

Power Clean (2@65, 2@70, 1@75)

Push Press + Push Jerk (2+1)

Climbing

CrossFit Toledo – CrossFit

View Public Whiteboard

Weightlifting

The Bella Complex (Builders comfortable)

C+S2OH+FS+S2OH

WOD

Metcon (Time)

Time cap 21

800 m run

80 walking lunges

stop sign run

60 donkey kicks

400 m run

40 Burpees

200m run

20 G2OH 145/100

CrossFit Toledo – CrossFit

View Public Whiteboard

CFT Barbell Class

Snatch (5×2)

Snatch with pause in receiving plus snatch. Climbing no higher than 85%

Clean and Jerk (4x (1+2))

70-75%

Metcon (No Measure)

3 RFQ

8 split squats per leg

3 broad jumps

5 pull up negatives w/3-second descent
NOT FOR TIME

CrossFit Toledo – CrossFit

View Public Whiteboard

Strength

Back Squat (3×8 across)

WOD

Time cap 12

Metcon (Time)

4 RFT

12 pull-ups

16 DDB HPC

20 sit ups

CrossFit Toledo – CrossFit

View Public Whiteboard

CrossFit Toledo – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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|

Page 3 of 116 1 2 3 4 5 116
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: