CrossFit Toledo – CrossFit Workout Of the Week A partner or solo Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute…

CrossFit Toledo – CrossFit Skill work 12 minutes on the clock to practice Rope Climb (Practice, 7-12 reps ) Muscle-ups Practice or progression WOD WOD (Time) Athlete is responsible for weight changes 27 DL 135/95 27 sit ups 21 DL 185/125 21 T2B or T2R 15 DL 225/155 15 T2B or T2R 9 DL 275/185…

CrossFit Toledo – CrossFit Conditioning A: Bike (Calories) 4 rounds One minute ass bikesprint Rest two minutes B: Amrap 5 (AMRAP – Reps) 2-4-6-8… Ascending PS 95/65 BFB C: Row (Calories) Five rounds One minute hard row Rest two minutes

CrossFit Toledo – CrossFit CFT Update Stay tuned to the Wodify class schedule or CFT family page on Facebook for anychanges to classesdue to inclement weather. Be safe. WOD 49 GHD Hip extensions or BB good mornings WOD (Time) 49 GHD hip extensions or BB Goode mornings Directly into 4 rounds:

CrossFit Toledo – CrossFit Strength/Skill EMOM X 10 Min1: 20 sec HS or weughted plank hold Min2: Hang Power Clean (4 reps, climbing ) Conditioning AMRAP 12 (AMRAP – Rounds and Reps) 20 alt DB snatch 10 DDB PC 20 sit ups 10 renegade rows renegade row: Push-up + DB row (L) + push-up +…

CrossFit Toledo – CrossFit Strength Thruster (5×3 climbing) Conditioning WOD (4 Rounds for time) 4 rds on the 5:00 25 Wallballs 20/14 25/20/15 cal 25 double unders

CrossFit Toledo – CrossFit CFT Barbell Class Snatch Pull + Floating Snatch (2(2+1)@75, 2(1+1)@80) Power Clean and Jerk (2(1+2)@70, 2(1+2)@75, (1+1)@80) Power Clean + Split Jerk Snatch Balance + Drop Snatch + Sotts Press (5 sets of (1+1+2), climbing as form allows. Record top set.)

CrossFit Toledo – CrossFit Weightlifting A: Clean (Max out Friday) WOD 38 Special (Time) 38 Cal Ass bike sprint Then 3 Rounds 8 Thrusters 115/85 8 HPC 8 |C2B| Pullups 38 BFB

CrossFit Toledo – CrossFit Conditioning Time cap 31 (Time) Buy in Bike 2 miles directly into 10 rounds: 7 T2B/T2R 14 RKBS 21 DUs Cash out row 1250/1000 m

CrossFit Toledo – CrossFit CFT Barbell Class Snatch (2×2 @ 70, 2X2 @ 75, 2X1 @ 80) Clean + Hang Clean (2(1+1)@65, 3(1+1)@75-85) Squat clean + above knee hang squat clean Overhead Squat (3×2 @80% of snatch, 2×2 @ 85% of snatch)

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