CrossFit Toledo – CrossFit View Public Whiteboard WOD 4 rounds One minute double unders one minute AKBS 53/35 one minute box jumpS 24/20 Rest one minute A: Metcon (AMRAP – Reps) Total double unders B: Metcon (AMRAP – Reps) Total box jumps and KB swings Gymnastics EMOM X 10 A 20 sec L sit or…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Bench Press (10-8-6-6) Conditioning Row: Metcon (Calories) 4 minute rowRest 2 min Reps: Metcon (AMRAP – Reps) AMRAP 4, 5 muscle snatch 75/55 10 lateral Burpee‘s 15 deadliftsRest 2 min Bike: Metcon (Calories) 4 minute bike

CrossFit Toledo – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Barbell Complex: Power Snatch + Snatch + OHS (Work up) Conditioning Did you miss a WOD this week? Want to do 21.3 early? Or ask a coach for a bonus WOD

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 3 RFT 4×10 cal relay or 400 m run 40 BJ 24/20 40 RKBS 40 sit ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds) EMOM x 11 Min 1-3: 5 Med ball thruster 20/14 5 T2B 5 wallballs Min 4: rest Min 5-7 5 med ball thruster 5 C2B pullups 5 wallballs Min 8: rest Min 9-11 5 med ball thruster 5 BMU 5 wallballs Score rounds…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) Begin each round on the 4:00 Score working time for each round Round one: 12 lateral Burpee‘s over erg or Parrolette 12/10 bike or 15/12 row Round two: 15 lateral Burpee‘s over erg/Parrolette 15/12 bike or 20/15 row Round three: 18 lateral…

CrossFit Toledo – CrossFit View Public Whiteboard Bench Press (12-10-8-8) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 13 3 wall walks or 30 donkey kicks 9 pc 95/65 150m run, 21/15 row or 15/12 bike Scoring Notes: for the final partial round… 30 donkey kicks = 3 reps 150 m run = 15 reps

CrossFit Toledo – CrossFit View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in….

CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY 10-15 minutes every day It is important Strength Lift something heavy It is important Conditioning Get out of breath It’s good for you.

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