CrossFit Toledo – CrossFit View Public Whiteboard Strength Beginning a new deadlift cycle that will be based on the 5 RM established today Deadlift (5×5 climbing) Conditioning Metcon (3 Rounds for calories) AMRAP 3 16 Odd object thrusters 12 lateral Burpees over erg Row for cal with remaining time Rest 3 minutes X 3 roundsChoose…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Lightweight kettlebell clean & jerk practice Squat EMOM X 10, Climbing in weight Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause… Minute 10, 1 sec pause Paused Front Squat (EMOM X 10, increasing load, decreasing pause) WOD Metcon (Time)…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Join us Monday at 10 AM for Murph BBQ to follow Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia Conditioning Metcon (Time) TIMECAP 15 100 Dubs, 40 sit ups, 10 toes to bar 80 Dubs, 30 sit ups, 10 toes to bar 60 Dubs, 20 sit ups, 10 toes to bar…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3RM) WOD Metcon (Time) WOD: 14 -12-10-8-6-4-2 Deadlift 185/125 Box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 5: 30 DU, then 4 PC at 55% E: 90 X 5: 30 DU, then 3 PC at 70% Power Clean (E2O2M x 5, 30 DU, then 2 @ 80%) WOD Metcon (Time) SUNDAY CHIPPER 100 calorie row 80 Donkey Kicks 60 wallballs 20/14 40…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (2 Rounds for reps) Amrap 7 7 HPC 95/65 7 BF Burpees 7 S2OH 7 lateral Burpees Rest 3 minutes Amrap 5 5 C&J 75/55 5 HR push-ups Extra Credit CLUSTER (Technique practice, build as form allows) Squat Clean + Thruster

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Five minutes of double under practice/skill work/instruction Strength Back Squat (4×4 across 80%) WOD Metcon (Calories) You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following: 250 double unders 100 sit ups 3×30-sec ass bike sprint The DUs and…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 5 rounds for time Time cap 30 Run to the stop sign and back 21/15 cal row Or bike 9 burpee box jumps 24/20Looking to complete the run in 3:00 – 3:30 and complete each round in 5- 5:30. Scale as needed.

CrossFit Toledo – CrossFit CFT Update Saturday class will be at Earnest Brew Works at 11 AM For our first seasonal barbells & brews! View Public Whiteboard Skill work EMOM X 10 20 sec alternating pistol or progression WOD Metcon (AMRAP – Rounds) EMOM X 16 MIN 1: 7 HPC MIN 2: 7 S2OHChoose a…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (2×3 at 98% of 3RM) Or a few pounds more than last week We will test a new 3RM next time Conditioning WOD: Metcon (Time) Time cap 22 For time: 800 m run 10 rounds of Cindy 800 m run Cindy = 5 pull-ups, 10…

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