CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 5 S2OH 95/65 10 Front rack lunges 15 DUs or lat. bar hops 20 box jumps or step ups 24/20 25 DUs or lat. bar hops

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 4 RFT, time cap 14 250m run 12 pc 115/80 12 |c2b| pull-ups Gymnastics EMOM X 10 A 5 Strict ring or bar dips B 2nd gymnastics skill

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up After general warmup, technique work and warm up to Working weight ~70% Weightlifting Snatch (Every :30 x 24 across) WOD Metcon (3 Rounds for reps) AMRAP 4 27/23 row or 23/19 bike 21 OHS 75/55 BF burpees wirh remaining time Rest 2 minutes AMRAP 4 21/18 row…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5×5 across at 90% of recent 5RM) WOD Metcon (AMRAP – Reps) Athlete will use 2 DBs, athletes choice. The run is not scored. AMRAP 10 7 devils press 20 ab mat sit ups *at the 4:00, run 400m

CrossFit Toledo – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereLadies Rx 65#

CrossFit Toledo – CrossFit View Public Whiteboard Strength Front Squat (8 min to find 3rm) WOD EMOM Speed bench 5 reps 0-4 min 5×5 climbing 5-9 min 5×5 across 10-15 AMRAP 5 10 KB SNATCH(r) 35/25 10 HR PUSH UPS 10 KB SNATCH (l) 10 SITUPS A: Bench Press (5×5 otm) B: Metcon (AMRAP –…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOMx10 A. 5 strict pullups (band or load as needed) B. Second gymnastics skill WOD Metcon (5 Rounds for reps) AMRAP 2 150m run (one way traffic) PC 95/65 with remaining time Rest 1 minute AMRAP 2 40 lateral bar hops Hang squat cleans with remaining time…

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength 2x800m run Second run begins at 8:00 Score both Fast: 800m Run (Time) Max Effort 800m Run Slow: 800m Run (Time) Max Effort 800m Run WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (Daily 5RM) Deadlift (Daily 3RM) WOD Metcon (Time) 3 RFT, Time cap 17 20 DUs 10 DB Hang CJ (R) 20 DU 10 DB Hang CJ (L) 20 DU 10 Box jumps 24/20 20 DU 10 DB box step ups

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (Daily 5RM) B: Back Squat (2×5 at 90% of A) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 12 thrusters 75/55 20/16 row or 17/14 bike 12 T2B

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