CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Press (New 3 RM) WOD Metcon (AMRAP – Rounds and Reps) Amrap 14 25 foot OH DB lunge (L) 50/35 (5 reps) 25 foot OH lunge (R) 25 DU 25 DB box step ups 24/20 25 DU

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Rope climbing technique, practice Conditioning A: 4K run (Time) Directly into… B: Metcon (Time) 10 rope climbsRecord total running clock time for part B

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 8 RFT – Time cap 14 9 WALLBALLS 20/14 7 HR PUSHUPS 5 PULL-UPS Extra Credit 3×10 GHD sit ups 3X10 GHD hip extensions Shoulder Press (20 reps, one set, one attempt) No extended pauses, keep the core tight and the movement strict

CrossFit Toledo – CrossFit View Public Whiteboard Strength Beginning a new deadlift cycle that will be based on the 5 RM established today Deadlift (5×5 climbing) Conditioning Metcon (3 Rounds for calories) AMRAP 3 16 Odd object thrusters 12 lateral Burpees over erg Row for cal with remaining time Rest 3 minutes X 3 roundsChoose…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Lightweight kettlebell clean & jerk practice Squat EMOM X 10, Climbing in weight Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause… Minute 10, 1 sec pause Paused Front Squat (EMOM X 10, increasing load, decreasing pause) WOD Metcon (Time)…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Join us Monday at 10 AM for Murph BBQ to follow Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia Conditioning Metcon (Time) TIMECAP 15 100 Dubs, 40 sit ups, 10 toes to bar 80 Dubs, 30 sit ups, 10 toes to bar 60 Dubs, 20 sit ups, 10 toes to bar…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3RM) WOD Metcon (Time) WOD: 14 -12-10-8-6-4-2 Deadlift 185/125 Box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 5: 30 DU, then 4 PC at 55% E: 90 X 5: 30 DU, then 3 PC at 70% Power Clean (E2O2M x 5, 30 DU, then 2 @ 80%) WOD Metcon (Time) SUNDAY CHIPPER 100 calorie row 80 Donkey Kicks 60 wallballs 20/14 40…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (2 Rounds for reps) Amrap 7 7 HPC 95/65 7 BF Burpees 7 S2OH 7 lateral Burpees Rest 3 minutes Amrap 5 5 C&J 75/55 5 HR push-ups Extra Credit CLUSTER (Technique practice, build as form allows) Squat Clean + Thruster

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Five minutes of double under practice/skill work/instruction Strength Back Squat (4×4 across 80%) WOD Metcon (Calories) You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following: 250 double unders 100 sit ups 3×30-sec ass bike sprint The DUs and…

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