CrossFit Toledo – CrossFit Strength/Skill A FS sets of 5 at 60%, 65%, 70%, 75%, 80% B 5 Box Jumps between sets (increasing height) A: Front Squat (5×5) B: Box Jumps Workout Of the Week CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# /…

CrossFit Toledo – CrossFit Gymnastics EMOM x 15 Choose 1, 2, or 3 movements/skills and pick a challenging rep scheme. HSPU | T2B | Hand walking | MU | Kip Swings | Rope climbs | DU | ring push-ups | jumping MU | roundoff back handspring double back layout with a full twist Talk to…

CrossFit Toledo – CrossFit Strength/Skill Sets of 6 at 60%, 65%, 70%, 75% and 80% Back Squat (5×6) WOD Time CAP: 16 minutes-add one second for each uncompleted repetition. Metcon (Time) 4 RFT: 500m Row 15 S2OH 115/75 15 BJ/Step up 24/20

CrossFit Toledo – CrossFit Skill/Strength Snatch Push Press (5X5 increasing) Behind the neck Romanian Deadlift (5X 5 across) WOD Metcon (AMRAP – Rounds and Reps) Amrap 9 9 front squats 95/65 9 push-ups 50 m unequal farmer carry☝???? ☝????️70/53 or 53/35 – Carry to one wall, then the other (2 reps), then return to barbell.

CrossFit Toledo – CrossFit Best time to practice skills ????????‍♂️ Sunday open gym MOBILITY Grab a band, a lacrosse ball, a PVC, take care of your muscles and joints. Gymnastics Get better at something. Learn something new. Weightlifting Let’s do an EMOM‼️ Barbell complex: Pull + snatch + OHS (EMOM x 10) Workout Of the…

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Amrap 21 3-5-7-9… HSPU or wall walks Ring Dips KB Snatch 35/25 150m partner run after each round 〰➰〰➰〰➰〰➰〰➰〰 ⏳ODD MINUTE BONUS BUY-IN At 1:00, please do 1 synchronized Burpees At minute three, 3 Burpees At minute five, 5 Burpees… At minute 19, do…

CrossFit Toledo – CrossFit Technique Work Weightlifting Work up in weight in the following complex: Barbell complex (Heavy) PC+2FS+Thruster+Jerk Wod1: Burpee 30/30 (AMRAP – Reps) 10 rounds for reps: 30 seconds burpees 30 seconds rest WOD 2: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Toledo – CrossFit Happy birthday Q, whatever country you are in. Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Deadlift (8RM)

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…

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