CrossFit Toledo – CrossFit Strength A: Bench Press (Daily 3RM) B: Bench Press (AMRAP at 85% of A) Conditioning Metcon (Time) 10 rounds, time cap 18 7 PS 75/55 14 wallballs 20/14

CrossFit Toledo – CrossFit Gymnastics EMOM Gymnastics Skill work (AMRAP – Rounds) 10 Rounds OTM of: submaximal gymnastics skill work 20-30 seconds focus on strict movements score rounds completed and details in comments. WOD Metcon (Time) 3 RFT 15 power cleans 135-95 15 ring, bar or box dips 400m run 21 AKBS 53/35 21 Situps

CrossFit Toledo – CrossFit Strength Back Squat (10 reps @ 75% + (5-8 lbs)) A few pounds more than last week Conditioning Metcon (Time) 3 RFT 12 DDB DL 50s/35s 9 HPC 6 S2OH 5 pull-ups 10 pushups 15 air squats

CrossFit Toledo – CrossFit 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 Barbell Class Snatch (3 reps at 70, 75, & 80%) Front Squat (1×3 @ 70 & 75, 2×3@80%) 3 rounds for quality (No Measure) 8-10 single leg RDLs 20 banded tricep extensions 25 Russian twists with plate/KB/DB

CrossFit Toledo – CrossFit Weightlifting Clean and Jerk (EMOM singles at 75-80% across) WOD Metcon (Time) Time cap 20 2400 m run 24 BFB 24 s2OH 115/80

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

CrossFit Toledo – CrossFit Barbell Class 1 Dip Power Clean + 2 Power Cleans (Weight) 2 power cleans come from the floor; OK to reset inbetween. 2 sets @ 65% of 1RM Power Clean, 2 sets @ 70% of 1RM Power Clean, 1 set @ 75% of 1 RM Power Clean. Snatch Pull (2×3 @ 80%, 2×3 @…

CrossFit Toledo – CrossFit Weightlifting A: 3-position snatch (10 minutes to build ) Floor, below knee, above knee WOD Metcon (Time) 5 RFT, time cap 15 5 snatch high pull (75% of A) 6 BJ 24/20 5 PS 6 Box jump over 5 OHS 6 BB box step ups

CrossFit Toledo – CrossFit Reminder: class will be at Earnest brew Works! Partner WOD Metcon (Time) Staggered start every 2 minutes… buy in 20 synchronized deadlifts 20/16 synchronized calories 50-40-30-20-10 Partner Wallballs 2 lap keg relay after each round Cash out: 800 m partner run Extra Credit Metcon (Time) 300/250 m row 20 Burpee‘s over…

Page 2 of 118 1 2 3 4 118
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: