CrossFit Toledo – CrossFit Weightlifting 5X 60%, 5X 65%, 5X 70%, 5X 75% Front Squat (4×5) WOD Metcon (AMRAP – Reps) AMRAP 20 20 HPC 95/65 40 lateral bar hops 60 sit ups 800m Run 100 DU 800m run 60 Donkey kicks 40 lateral bar hops 20 PS 95/65 Score = total reps. 800 m…

CrossFit Toledo – CrossFit Happy birthday Jimmy! Skill/Strength OH Lunge 3×8 increasing Strict Press 3×8 increasing Overhead Lunge (8-8-8) Strict Press (8-8-8) WOD Happy birthday Jimmy Metcon (Time) 32 Push Presses 95/65 400m run 2 Rope Climbs (2×20′ sled pull (heavy)) 32 Deadlifts 185/125 400m run 2 Bar MU (rope climbs or Burpee pull-ups) TIME…

CrossFit Toledo – CrossFit WOD Good luck in DC Kevin! We will miss you. Metcon (AMRAP – Reps) 155 | 105/75 – work together on the buy-in, then one athlete works at a time Amrap 5 400 m partner run – 60 synchro AKBS 53/35 Deadlifts with remaining time Rest 2 minutes Amrap 5 (7:00)…

CrossFit Toledo – CrossFit Pick 2: 3-2-1…GO‼️ at :20 and :40 past Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

CrossFit Toledo – CrossFit Strength/Skill After warm-up, 15 minutes to work up in weight in the following complex: 4 DL + 3HPC + 2 FS + Jerk Barbell complex (Heavy) 4DL + 3HPC + 2FS + Jerk WOD Metcon (Time) 21Deadlift 185/125 21 T2B 15 Deadlift 225/155 15 T2B 9 Deadlifts 275/185 9 T2B

CrossFit Toledo – CrossFit Weightlifting Back Squat (10-10-10) 60%, 65%, 70% Gymnastics Practice kip swings or another progression or movement. Metcon Metcon (AMRAP – Reps) TABATA – 8 consecutive intervals each of: BJ 24/20 | AKBS 53/35 | KB SDHP | Sit ups SCORE the SUM of the LOWEST round for each movement.

CrossFit Toledo – CrossFit Skill/Strength Run 1600 as 2X800. Record mile time and 800 split. 800m Run (Time) Max Effort 800m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile Run Bench Press (3×10 inc) Extra Credit ACCESSORY WORK 3 rounds NFT 2 rope climbs 10m hand walk or :30…

CrossFit Toledo – CrossFit Open gym: skills practice, optional strength work, accessory work, make up a work out you missed or make one up and do it. 21-15-9 Snatch Triplet (Time) WOD (for time) 21 power snatches 95/65 21 burpees 21 pullups 15 overhead squats 15 burpees 15 pullups 9 squat snatch 9 burpees 9…

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) Switch working partner every 30 seconds. Repeat for 24 minutes working through the following chipper: AMRAP 24 100 cal row 100 Wallballs 20/14 100 ground to overhead 115 | 75/55 100 sit ups

CrossFit Toledo – CrossFit A: Hang Snatch (1RM) B: Hang Clean (1RM) WOD Metcon (Time) TIME CAP 12 minutes RX 9-7-5 Bear complex 95/65 HR Push ups Pull ups BF Burpees RX+ 9-7-5 Bear Complex 135/95 MU

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