CrossFit Toledo – CrossFit View Public Whiteboard Back Squat (5RM) Bench Press (3RM) Deadlift (1RM)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 WALKING LUNGES, 1 POWER CLEAN, 1 PUSH PRESS 20 LUNGES, 2 PC, 2 PP 30 LUNGES, 3 PC, 3 PP 40,4,4 Continuing to ascend… RX 95/65 RX+ 155/105 and/or sub pistols for lunges Gymnastics 12 min skills EMOM

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Deadlift (5×5 climbing ) Conditioning Metcon (Time) TIME CAP 18 30/24 Cal bike 40 Thrusters 45/35 20 pull-ups Directly into: 40 – 30 – 20 – 10 DUs AKBS 53/35 Sit-ups

CrossFit Toledo – CrossFit Gym holiday party Talk to Conner for details. View Public Whiteboard

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Metcon (Time) 3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1: 185/135 Round 2: 155/105 Round 3: 135/95 WOD Metcon (Time) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Press (3×5 at 96% 5RM) Power Clean (Technique practice or heavy single)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Push Press (6×3 climbing ) Push Jerk (Heavy double) Conditioning Metcon (Time) 3 Rounds: Run to Stop sign and back 21 Hang Squat Snatches (75/55)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Power Clean (Heavy 5 TnG) Conditioning Metcon (3 Rounds for reps) AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (155/105)

CrossFit Toledo – CrossFit View Public Whiteboard Extra Credit Death by Tire flip w/ or w/o partner Metcon (Time) 200 m run 15 Push Press 30 BJO (20/24) 2 Rope Climb 400 m run 21 Hang Clean 60 Lateral Burpees 4 Rope Climb 800 m run 27 Deadlift 80 bar facing burpees 6 rope climbs…

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