CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Chad (Time) 1000 Weighted Step ups 45/30 to 20″ ()

CrossFit Toledo – CrossFit View Public Whiteboard WOD 0-4: Metcon (AMRAP – Reps) 8min on the clock 95 / 65 First 4min – 4 T2B and Thrusters (1,2,3,…..) 4-8: Metcon (AMRAP – Reps) Second 4min – 4 Pull Up and Hang Cleans (2,4,6,8,….) Strength Warm up with triples at increasing weights Select a weight that…

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CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Time cap 39 12 days of Christmas at CFT (Time) The 12 days of Christmas Barbell loaded at 95/65 1 Cluster 2 HSPU 3 Power snatch 4 BBJO 24/20 5 C&J 6 Air squats 7 Pull ups 8 H.R. Push ups 9 T2B 10…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update We hope to see you tomorrow for the gift exchange/holiday party. #JustShowUp Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 27 BUY IN: 2400m run, 3200/2600m row, or 4/3 mile bike Then with remaining time: 5 HSPU or 10 Hand release push ups 10 DB Step…

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up After general warm up, warm up the following complex to ~50% of CJ PC + 2 FS + PP You will use the SAME WEIGHT ACROSS Barbell Cycling 3 POWER CLEAN + 3 PUSH PRESS (EMOM X 8 at ~50-60% of CJ) Strength Bench Press (4×8 climbing)…

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Rowing technique and the sprint start A: Metcon (Calories) Reverse tabata :10 work, :20 rest x 8 (4 min) Cal row ______ use the”Just row” setting and the main gym clock WOD Scaling note: Select a weight that, when fresh, you can do 15+ unbroken B:…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM 10 skills practice 1-2 movements Focus on Strict movements, unless coach is working with you on kipping Conditioning Metcon (5 Rounds for distance) 5 rounds 1 min bike for distance *Rest” 3 minutes During the 4 “rest” intervals, please perform: 25 RKBS 53/35 12 t2b

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 10 BUY IN 50 WALLBALLS 20/14 (do not score) 12 DL 185/135 8 Burpees At the 7 minute mark (7:00-8:00) 1 min max DU Then pick up where you left off At the 10 min mark (10:00-11:00) 1 min max Wallballs…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Amrap 21 Buy in 2 mile bike, 1 athlete working at a time Non-biking partner holds wall sit Then: 10 HSPU or 20 hand release pushups 20 Synchro Alt. DB Snatch 30 Pullovers 40 Air Squats 5 Sandbag over yoke Extra…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3×10 climbing) Conditioning WOD: Metcon (Calories) 14 minutes on the clock Buy in 4 rounds 30 DUs or lateral bar hops 5 strict ring dips |high rings| 30 DUs or bar hops 5 C&J 155/105 And with remaining time: Cal bike or row

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