CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) Stop sign partner run to begin each round 21-15-9 alt Barbell complex Synchro pullups Alt BJO Cash out: HEAVY 50m partner sled push Barbell complex = 3DL+2HPC+S2OH 95/65

CrossFit Toledo – CrossFit View Public Whiteboard WOD Time cap 16 Metcon (Time) On the 2:00 18/14/11 cal row/bike or 200 m run Max Burpees with remaining time continue until you reach 100 Burpees Skill work Gymnastics Skills EMOM 12 Focus on STRICT movements

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill A: Hang Clean (4×2 climbing) B: Back Squat (2×2 across at 98% of recent 2RM) Conditioning Metcon (Time) 4 rounds 21 jumping lunges 15 deadlifts 115/80 9 HPC Cash out: 75/60/50 cal row/bikeTime Cap 16

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 6 10 Alt DB Snatch 50/35 5 pullups 5 T2BRest until 10:00 B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 8 Single DB Devil press (R) 50/35 16 sit ups 8 Single DB devil press (L) 32 double unders Strength…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Balance (5×3 climbing) Conditioning Metcon (Time) 5 rft cap 15 4 ps 95/65 4 ohs 4 oh lunge 12 bj 24/20 12 lat bar hops 150 m run

CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY 5-10 minutes every morning and evening Spend some time on your biggest mobility needs. You will move better, feel better, and you will generally be a better person. WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 1-2-3-4… Ascending 1 round of Cindy 1 barbell complex…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Rounds and Reps) Solo workout, Amrap 12 150 m run, one-way 10 KB snatchRest 3 minutes Partner WOD Metcon (Time) 4 rds 250m partner WB run 30 Partner WB 35 BBJ 24/20 40 AKBS 53/35

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (6 Rounds for calories) 6 rounds, 3:00 of work, rest 3:00 Round 1: 18 PC 75/55 18 BF Burpees Calorie bike or row with remaining time round 2: 15 PC 95/65 15 BF Burpees Calories with remaining time Round 3: 12 PC 115/80 12 BF Burpee‘s…

CrossFit Toledo – CrossFit View Public Whiteboard Squat A: Paused Front Squat (Heavy single, FULl 3 sec pause) B: Back Squat (Heavy double) Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 12 Buy in: 800 m run directly into… 10 Alt DB Snatch 50/35 10 DB Thrusters 10 DB 20 inch box step ups 50…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x12 1-2 movements WOD Metcon (AMRAP – Rounds and Reps) AMRAP 17 150m run (one way traffic) 15/12/10 cal row/bike 9 DDB hang CJ 50s/35s 1 rope climb, 2 MU, or 3 BMU 🤸🏻 run = 15 reps

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