CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (5×4 climbing ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 11 Buy in:: 1 mile bike With remaining time: 9 3for1 Burpees ??‍♀️ 7 Hang power clean 115/80 5 S2OH |RX+ 3 Bar MU| ??‍♀️ 1 rep = 3 Lateral bar hops +…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (On the 4:00, 3×6 at 75-80%) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy single) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 25 1.00 mile bike 100m run 100m front rack kb carry 200m run 10 heavy kb goblet squats 300m run 100m overhead kb carry (switch hands as needed) 400m run 10 front rack lunges 100 dubsEach…

CrossFit Toledo – CrossFit View Public Whiteboard WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Skill/Strength Good Mornings (5×5 climbing )

CrossFit Toledo – CrossFit View Public Whiteboard Strength To begin by :15 after Bench Press (4×3 @ 93% of 3RM) Back Squat (4×8 ~70% on the 3:00) Technique Work Clean and jerk warm up and technique work WOD To begin by :45 after Metcon (AMRAP – Rounds and Reps) AMRAP 8 16 DUs 8 BF…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Run = 40 reps If raining, you may: Row 500, or bike 30/24 cal Metcon (AMRAP – Rounds and Reps) AMRAP 24 (Partner or solo) 400 m run 20 alternating DB snatch 50/35 20 sit ups 10 OH DB lunge (L arm) 10 OH DB lunge (R…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Newer athletes: 10 minutes of handstand push-up progression, instruction, technique as directed by coach Advanced athletes: Metcon (AMRAP – Reps) EMOM X 10 Each minute, perform one set of Max Kipping HSPU. Record total reps. RX+ slight deficit: #45 plates with head on Ab Mat Conditioning Metcon…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: Pull + HPS + 2 HSS (Build as technique allows) Stay touch & go WOD https://youtu.be/ObbAbMt932o CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 800 m partner run 8 tire flips 8 rounds of Cindy 4X 100 partner relay run 4 tire flips 4 rounds of Cindy 40 bear complexes 95/65

CrossFit Toledo – CrossFit View Public Whiteboard Strength Shoulder Press (EMOM X 10, 1 rep climbing) Workout Of the Week Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″