CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 200m farmer carry (6 lunges each break) 50 sit ups 40 push ups 30 good mornings 20 Lungesters 10 Jimmy KB Coshack squats (R+L) 200m Farmer carry (6 burpees each break)

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Distance) 45 minute ruck run/walk Ladies RX: fill a backpack with 10-15% body weight Men RX: fill a backpack with 15-20% body weight

CrossFit Toledo – CrossFit This will be a virtual class. Join Zoom Meeting https://us04web.zoom.us/j/2166300426 View Public Whiteboard WOD Metcon (Time) 4 rounds on the 3:00 50 double Unders or lateral KB hops 12 single arm KB deadlift 9 KB hang cleans 6 S2OH ** rest until next interval Alternate working arm each round, score slowest…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) 5 rounds 20 RKBS 15 Box jumps or step ups An UNBROKEN SET OF PUSHUPS SCORE TOTAL PUSH UPS (chest to deck) Strength Shoulder Press (5×5 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard WOD 10 mile bike, time cap 60 minutes Between miles 2&6, include some intermittent sprinting. Between miles 6&9, sprint one mile For the WID details, click here: https://youtu.be/mwAj3G8_X2w 1-mile bike (Time) Sprint Extra Credit Justice is served. Happy Birthday, Judd! Metcon (Time) 57 burpees for time

CrossFit Toledo – CrossFit View Public Whiteboard Strength Metcon (AMRAP – Rounds) 10 Rounds, om the 2:00 2 Coshack Squats 4 Goblet Squats 6 AKBS 4 Goblet Squats 2 Coshack squatsScore rounds completed and weight in comments MOBILITY Ankle T spine Extra Credit Take a walk Get some freeh air CFT Update Join us tomorrow…

CrossFit Toledo – CrossFit View Public Whiteboard Bodybuilding 3 sets of each: Seated press Bent over rows Squat bottom bicep curls Tricep extensions WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 Skills practice 1-2 movements, 20-25 sec work Refer to video in CFT Family page for details WOD Metcon (Time) Run 1 mile At the 1,3,5,7, & 9:00 10 Air squats At the 2,4,6,8 & 10:00 10/7 pushups After the last set of pushups at…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Today’s workout will be at Side cut Metropark. Park at the Silver lake lot by the sledding hill:. BYOKB WOD Metcon (AMRAP – Reps) AMRAP 24 Buy in KB 2 step hill ascent (3 burpees after every 10 swings) OH carry descent with remaining Time: 1…

CrossFit Toledo – CrossFit View Public Whiteboard Strength 24-30 quality reps of the OHS If you only have lighter weight, Please use a slow eccentric Or a pause in the bottom WOD Metcon (AMRAP – Reps) AMRAP 8 8 KB lunge with passthrough 8 burpee step ups

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