CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Sumo Deadlift (6×3 climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 RX = 50s/35s RX + = 70s/50s 9 DB Deadlifts 7 DB HPC 5 DB S20H 40 double unders (100 singles)

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minutes of skills practice Toes-To-Bar (Max set) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 75/55 cal row 65 sit up’s 55 lunges 45/35 cal bike 35 knees to elbow 25 handstand push-ups

CrossFit Toledo – CrossFit View Public Whiteboard CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Squat Front Squat (6×3 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Jerk (5×3 climbing) Conditioning For scoring purposes, ignore the buy in. Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts 135/95 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts 185/125 9 Lateral Barbell Burpees Rest…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 115/80 on the barbell 50 Cal row or 40 bike 40 DL 30 HPC 20 S2OH 10 ???????‍♀️ carry

CrossFit Toledo – CrossFit View Public Whiteboard WOD This workout is similar to the one from last week, but with a slightly SHORTER work interval and a slightly LONGER rest. In other words, the intensity is HIGHER. INTENSITY = RESULTS Metcon (Calories) AMRAP 2:30 Bike for calRest 2:30 Metcon (Distance) AMRAP 2:30 RowRest 2:30 Metcon…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Are you ready? Did you sign up for the open? Games.Crossfit.com Strength Bench Press (5-4-3-2-2-2-2) Build in weight, but record at least 2 doubles at the SAME WEIGHT WOD Metcon (Time) RX 100 double unders (250 singles) 50 power snatches 75/55 100 double unders EMOM 5…

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