CrossFit Toledo – CrossFit View Public Whiteboard Strength Weighted Step-ups (3×8 climbing) Bar on back, 20″ step Conditioning A: Metcon (AMRAP – Reps) AMRAP 10 150 m run (one-way traffic) to begin each round: 2-4-6-8… Ascending PUllupsScore PULL-UPS only. Rest until 15:00 B: Metcon (Time) Time cap 8 10-8-6-4-2 |C2B| Pull-ups 150m (one way) run…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Daily 3RM) WOD Metcon (Time) Option 1 27-21-15- 9 Deadlift (50% of A) H.R. Pushups Option 2 21-15- 9 Deadlift (60% of A) HSPU Option 3 12-9-6 Tire flips Burpee tire jumps

CrossFit Toledo – CrossFit View Public Whiteboard WOD Score OHS only Technique Work Overhead squat technique Build up to working weight for the last round Metcon (4 Rounds for reps) AMRAP 3:00 200m Run 15 Bar Facing Burpees OHS with remaining time 75/55 Rest 3 minutes AMRAP 3:00 200m Run 12 Bar Facing Burpees OHS…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (Daily 4RM) B: Push Press (Max reps at 94% of A) C: Push Press (Max reps at 97% of A) WOD Metcon (Calories) AMRAP 14 BUY IN 400 m run 20 clean & jerks (70% of A) 200 m run 10 C&J Cal bike…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 66-44-22 Jumping keg squats Alt DB snatch Every 2:00, one partner building lap run while other hold bottom of goblet squat Extra Credit Metcon (Time) 30 wallballs 30 cal bike Rx+ begin with 30 HSPU

CrossFit Toledo – CrossFit View Public Whiteboard Always Remembered (Time) 2977 m row or run or 4 mile bike 110 Double DB Burpee box step ups Athlete chooses their DB weight and box height

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Thruster (3rm) WOD B: Metcon (Time) 4 rounds 8 Thrusters (60% of A) 8 BF Burpees Directly into… 8 rounds 4 Thrusters (70% of A) 4 BF Burpees Extra Credit Sick & demented check: Rest 3 minutes, then… C: Thruster (Max reps at 80% of A)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (Daily 4RM) B: Push Press (2×4 at 95% of A) C: Push Press (90% of A for max reps ) WOD Metcon (Time) 5 RFT 30 DU or lateral KB hops 20 sit ups or 10 T2B 10 single KB 53/35 ( HC+ 2…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 1 wall walk, 1 rope climb or tire flip, 150m farmer carry * 2 wall walks, 2 rope climbs or tire flips, 150m carry 3,3,150m carry Continue to ascend… *farmer carry= 1 barbell and 1 KB per team

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