CrossFit Toledo – CrossFit View Public Whiteboard WOD Time cap 26 Metcon (Time) 1200 m run 120 DUs 90 Situps 90 DUs 60 pull-ups 60 DUs 600 m (stop sign) run (60 reps)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Congratulations to the StatenBerger family. Metcon (AMRAP – Reps) Amrap 20 10 power cleans 155/105 20 cal bike or row 30 med ball sit up’s 10/6 40 wall balls 20/14

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Pistol squats, progression, and scaling options WOD Metcon (3 Rounds for reps) Amrap 5 21 cal bike or row 21 deadlifts 135/85 21 air squats Rest 5 minutes Amrap 5 15 cal bike/Row 15 Deadlift 185/135 15 Air squats Rest 5 minutes AMRAP 5 9 cal…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Press (4X3 at 93% of 3RM, or find a 3RM) Conditioning Metcon (Time) Time cap, 12 minutes 3-6-9-12-15-18: Thrusters 75/55 Pull-ups RX +: use 95/65 & C 2B

CrossFit Toledo – CrossFit CFT enrichment Join us and Casey the panda from project lift and learn how to snatch View Public Whiteboard Snatch

CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY Focus on hips/shoulders Conditioning The goal is to complete the work each round, resting the remainder of the minute. Max score = 16 Metcon (AMRAP – Rounds) EMOM X 16 A: 21 RKBS 53/35 B.: 15/12 cal row or 12/9 bike C: 21 sit ups or 15…

CrossFit Toledo – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn 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 Warm-up Turkish Get Up (Focus on form) Technique Work Power Snatch (Build to working weight or a little higher) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95#

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CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Press (5×3 @90% of 3RM) WOD Select a barbell weight you can “move” https://youtu.be/jsU_V5vIYos Water Break (3 Rounds for reps) “Water Break” Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over Rower 27/21 Calorie Row Rest 4:00 “Water Break” Part #2 AMRAP…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (5×5 at 90% of 5RM) WOD Metcon (AMRAP – Reps) AMRAP 11 2-4-6-8-10….ascending reps of: OHS 95/65 Toes to bar

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