OHS

CrossFit Toledo – CrossFit MOBILITY Overhead squat Prout Overhead Squat (8RM) WOD Gymnastics EMOM X 12 Skills development Metcon (AMRAP – Rounds and Reps) Amrap 11 150 medball run 20/14 2 MU (4 pullups 4 dips) 3 med ball pushups 4 HSPU – for partial rounds, score the run as 1 Rep

CrossFit Toledo – CrossFit Warm-up Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Workout Of the Week DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more…

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) 8 consecutive rounds each of: Jumping air squats Burpee’s SDHP 53/35 Sit ups SCORE total reps Skill/Strength Turkish Get Up (3-2-1 increasing) Ring Dips (4 x best effort) Record best set Extra Credit 2 rounds NFT 15 GHD sit-ups 15 BB good mornings 400 m farmer carry

CrossFit Toledo – CrossFit Yoga with Laurie, 4 PM Weightlifting After General warm-up, 10 minute C&J warm-up Then, every 30 seconds: 1 clean and jerk at 75% 24 lifts (12 min) Clean and Jerk (24×1) WOD Metcon (Time) 5 RFT 9 thrusters 135|95/65 9 Pullups |C2B| 9 HR Pushups ⌛️ YOU MAY ONLY WORK the…

CrossFit Toledo – CrossFit Yoga will be Saturday’s at 9 AM and Tuesday’s at 4 PM – check it out, it’s free for members or a $10 drop-in fee for non-members Extra Credit Yoga begins at 9 AM Warm-up After group warm-up, the first partner workout begins about 20 after. The second workout begins at…

CrossFit Toledo – CrossFit DON’T Forget! YOGA with Laurie begins at 9 AM tomorrow! Please join us if you can and stay for the 10 AM partner workout. Warm-up After our group warm-up, we will hit the workout first today. Workout Of the Week Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell…

CrossFit Toledo – CrossFit Weightlifting Work up in weight in the following complex: 2 snatch pulls + 2 hang power snatches + 2 hang snatches Between sets, a challenging but submaximal set of strict pull-ups. Band as needed. Metcon (Weight) Snatch complex WOD Metcon (Time) 15-12-9-6-3 reps for time of: S2OH 165 | 115/75 T2B…

CrossFit Toledo – CrossFit Skill/Strength Front Squat (4×10) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16 5 OHS135/95 10 DL 135/85 15 box jumps/ steps 24/20 20 lateral burpees

CrossFit Toledo – CrossFit Strict Press (5 sets of 12 reps) 10 MIn EOMOM 12 Strict Press (50-65%) Calorie Row Guys 12-15 Calories Ladies 10-12 Calories Cool Down Metcon (Time) For Time 80 Double Unders 2 Power Snatches (135/95) 60 Double Unders 4 Power Snatches 40 Double Unders 6 Power Snatches 20 Double Unders 8…

CrossFit Toledo – CrossFit Option A: partner up, run together, split the inside work. Option B: solo, do it all. Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11…

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