CrossFit Toledo – CrossFit Strength Push Press (5×4 climbing ) Conditioning Staggered start on the 5:00 for larger classes WOD (Time) 1.5/1.2 mile bike then 4 rounds 20 wall balls 20/14 20 box jumps 24/20

CrossFit Toledo – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5…

CrossFit Toledo – CrossFit Skill work

CrossFit Toledo – CrossFit Gymnastics Kip (Checkmark) 10 minutes of practice to work on a more efficient Kip swing in any exercise. pull ups/toes to bar/muscle ups/BMU/legless ropeclimbs Wod Cap 14 (Time) 1200/1000 m row. 50 0HS. 75/55 25 burpee pull-ups |25 hspu|

CrossFit Toledo – CrossFit CFT Barbell Class Drop Snatch + OHS (2(2+3) @55% of 1RM snatch 2(2+2) @60% 2(1+2) @65) Power Clean (15 min to work up to daily 1RM) Split Jerk (3×2@80 of 1RM Jerk, 2×2@85, 2×1@90)

CrossFit Toledo – CrossFit Weghtlifting Barbell Complex: C + 3 FS (5 sets, climbing) Conditioning Amrap 12 (AMRAP – Reps) Eighty double unders Forty a K B S fifty three / thirty five Forty situps 60 double unders. 30 AKBS 30 situps 40 double unders 20 AKBS 20 situps 20 double unders 10 AKBS 10…

CrossFit Toledo – CrossFit CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb

CrossFit Toledo – CrossFit WOD (4 Rounds for time) 4 rounds, on the 6:00 400 m run 15 DDB FR lunge 12 DDB deadlifts 9 DDB hang power cleans 6 DDB S20H 3 burpee pull ups

CrossFit Toledo – CrossFit CFT Barbell Class Snatch Pull + Floating Snatch (2(1+2) @ 70% 2(1+1) @ 75% 1+1 @ 80%) Clean + BTK Clean + Jerk (Weight) 2(1+1+1) @ 65% 2(1+1+1) @ 75% *Based off 1RM C&J Clean Deadlift (@ 2″ deficit (standing on a pair of 25lb plates) 5×3)

CrossFit Toledo – CrossFit Gymnastics WOD (Checkmark) 8 minutes of practice or progression * T2B * muscle up Conditioning 2 rounds (2 Rounds for reps) 1 minute row for calories rest 1 minute 1 minute knee raise rest 1 minute 1 minute barbell thruster 45/35 rest 1 minute 1 minute PC 115/85 rest 1 minute…