CrossFit Toledo – CrossFit View Public Whiteboard The Triple Twos (Time) 2k row 200 DUs 2 mile run

CrossFit Toledo – CrossFit Just show up‼️ View Public Whiteboard Metcon (Time) 4 rounds, on the 6:00… Record your SLOWEST round. 10 Synchro DB snatch 20 calorie bike 30 Synchro kettle bell swings 40 Wallballs 50 DUs RX +50’HS walk to complete each round

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Daily focus: Full extension, pulling under the bar, and catching tight in a deep squat. Hang Snatch (EMOM X 10, 10 X 2 across ~ 60%) WOD 21-15-9 Snatch Triplet (Time) WOD (for time) 21 power snatches 95/65 21 burpees 21 pullups 15 overhead squats 15 burpees…

CrossFit Toledo – CrossFit Friday at 7 PM, a little unsanctioned running with the bulls … View Public Whiteboard WOD 1-Mile Run (Time) Max Effort 1-Mile Run Conditioning Metcon (AMRAP – Rounds) How many rounds can you complete ? EMOM X 16 A 30 second plank hold B 20 sec L sit C 14 alternating…

CrossFit Toledo – CrossFit View Public Whiteboard Strength The progression for the current deadlift cycle is based on the 5RM established last Friday. If you did not do that, or if you do not have a recent set of 5, instead build to a 5RM and record a 1X5. Otherwise… Deadlift (5×5 across at 90%…

CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY 20 min of restoratation and rehab, as directed by coach, Technique Work Power clean points of performance and warmup to working weight. Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 11 5HSPU 10 power cleans 95/65 15/12 cal bike or row

CrossFit Toledo – CrossFit Class at 9 AM or 10 AM… Stick around afterward for some food, family & fun. View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy,…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Metcon (Time) Squat clean ladder: time cap 8 10-8-6-4-2 Men: 125, 145, 165, 185, 205 Women: 85, 95, 105, 120, 135 WOD Metcon (Time) For time: 28-22-16-10 Hang power cleans 75/55 DB step ups 50/35 Bike calories

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 3 rounds 25 m synchro lunge 25 partner wall balls 25 m synchro lunge 25 box jumps 2×150 relay run Directly into… 50 cal bike sprint 50 C&J 115/85 Weightlifting Push Jerk (Build to a heavy double) Extra Credit 3 rounds NFT 15 GHD hip…

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…

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