CrossFit Toledo – CrossFit View Public Whiteboard WOD There are three separately scored wods beginning at 0, 10:00, and 20:00 Scale the run to something you think you can complete in under 8 minutes. A: 1-Mile Run (Time) Max Effort 1-Mile RunRest until 10:00 B: Metcon (Time) 2 RFT, time cap 8 24 SDHP 20/16…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update In accordance with the governor’s order to close gyms and fitness facilities in Ohio, Crossfit Toledo will be temporarily closed. we will continue to monitor the situation, and re-open as soon as permitted. Homebody WODs will continue to be programmed during the temporary shut down. For…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Shoulder Press (Daily 4RM) B: Shoulder Press (4×4 at 90% of A) Conditioning Metcon (Time) 800m run 4 rounds 10 DB Thrusters 50s/35s 10 T2B 800m run Optional Homebody WOD Metcon (Time) 4 RFT Run 400m 10 burpees 20 situps

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update 1 The CFT enrichment on the Clean has been moved to next Saturday, march 21 2 Don’t forget to sanitize and mop your area after working out 3 if you are feverish or ill, please stay home WOD Metcon (Time) 2 RFT time cap 28 60…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Reninder: Friday night CFT with the Ice family Sunday Side Cut 9 miler See The family Page for details Conditioning EMOM X 20 Min1: Metcon (4 Rounds for calories) Cal bike or row sprintMin2: Rest Min3: DB bent over row (8 ea.) Min4: Bench Press (5…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 26 Stop sign run (30 reps) 15 OHS 95/65 15 |c2b| pull-ups Extra Credit NFT 400m double DB carry, 1 overhead 1 in the hang, switching whenever

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill A: Front Squat (5×3 climbing) B: Good Mornings (3×8 climbing) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 SIT UPS 20 RKBS 53/35 10/8 CAL BIKE OR 12/10 ROW

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x12, building throughout 1-6: Snatch Balance (Doubles ) 7-12: Snatch Grip Deadlift (Triples ) 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 Strength Metcon (Weight) EMOM X10 7 BS + 3 BTN S2OH Use the same Weight for all 10 Conditioning Metcon (Time) 4 RFT Run 400m 12 PC 135/95 12 lat burpees RX+ 5 MU or BMU to finish each round

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) AMRAP 2 REST 2 Coach will Assign starting station, and you will hit all four twice. This workout is 30 minutes with 16 of work. A: Cal Row and Wallballs B: Wallballs and rowing (partners trade places) C: Seated DB press (nonworking partner…

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