CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Press (6X3 climbing) Focus on form. Avoid the push jerk. These might just show up in tomorrow’s WOD. Conditioning Metcon (3 Rounds for reps) AMRAP 4 9 FS 95/65 11 3-for-1 burpees??‍♀️ Rest 4 min AMRAP 4 7 FS 115/80 13 3-for-1 burpees Rest 4 min…

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up Warm up or lift independently. WOD to begin at 1:45 PM Weightlifting Hang Clean (Technique work, building as form allows) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of “The Chief” (135/95) 1 Round of “The Chief”: 3…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30 Shoulder to Overhead (75/55) 30 synchro sit ups 30 Calorie Row or 24 cal bike

CrossFit Toledo – CrossFit View Public Whiteboard Back Squat (5RM) Bench Press (3RM) Deadlift (1RM)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 WALKING LUNGES, 1 POWER CLEAN, 1 PUSH PRESS 20 LUNGES, 2 PC, 2 PP 30 LUNGES, 3 PC, 3 PP 40,4,4 Continuing to ascend… RX 95/65 RX+ 155/105 and/or sub pistols for lunges Gymnastics 12 min skills EMOM

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Deadlift (5×5 climbing ) Conditioning Metcon (Time) TIME CAP 18 30/24 Cal bike 40 Thrusters 45/35 20 pull-ups Directly into: 40 – 30 – 20 – 10 DUs AKBS 53/35 Sit-ups

CrossFit Toledo – CrossFit Gym holiday party Talk to Conner for details. View Public Whiteboard

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Metcon (Time) 3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1: 185/135 Round 2: 155/105 Round 3: 135/95 WOD Metcon (Time) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Press (3×5 at 96% 5RM) Power Clean (Technique practice or heavy single)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here

Page 104 of 118 1 102 103 104 105 106 118
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: