CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Every :30 sec x24 (12 minutes) 1 Power Snatch For the first 14, climb in weight As you feel comfortable. The last 10 reps you will be using the same weight Power Snatch (24 singles on the :30) WOD Metcon (Time) Time cap 12 minutes 11-1 OHS…

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling EMOM X 10 Start light and climb for first 5 The last 5 should be at the same weight Push Press (3-3-3-3-3 then 5×3) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 13 2 power cleans 95/65 2 front squats 2 front rack lunges 2 S2OH…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Partner 400m partner run to begin each round 27-21-15-9 Clean and jerk 115/85 Alternating box jumps 24/20 Solo 400m run to begin each round 21-15-9 Clean and jerk 115/85 Box jumps Extra Credit Bench Press (3×10 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for calories) AMRAP 3, REST 2 FOR 5 ROUNDS (23 min total) 20 Alt. DB snatch 50/35 20 Wallballs Cal bike or row with remaining time Or burpee box jumps 24/20 with remaining time (1 BBJ = 1 CAL)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds) 5 rounds on the 2:00 The goal is to complete all 5 rounds during each interval. Round 1: 8/6 cal bike or row 8 OHS 75/55 80 DUs or lat bar hops Round 2: 10/8 Cal 12 OHS 60 DU/bar hops Round 3:…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Reminder: classes are limited to 12, and please be sure to reserve in advance Strength Shoulder Press (Build to 10RM) Conditioning Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 400m run (40 reps) 20 ab mat sit ups 10 power cleans 135/95

CrossFit Toledo – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 100 sit up 80 KB hang CJ 60 KB box step ups 40 box step ups or jumps 20 KB OHS

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Rest as needed between times races 4K run (Time) 1-Mile Run (Time) Max Effort 1-Mile Run 400m Run (Time) Max Effort 400m Run

CrossFit Toledo – CrossFit View Public Whiteboard One sided fight (3 Rounds for reps) Three rounds for total reps One minute goblet squats 53/35 One minute RKBS One minute KB S20H (switch whenever) One minute KB front rack lunge (switch whenever) One minute KB SDHP Rest one minute

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