CrossFit Toledo – CrossFit WOD (Time) 2X25 foot KB OH lunge before each round 40-30-20-10    Kb snatch Strength Overhead Lunge (4X6 climbing)

CrossFit Toledo – CrossFit Strength Choose a sensible load Shoulder Press (5×5 across ) Conditioning A: WOD (Distance) 7 minute bike for distanceRest 3 minutes B: WOD (AMRAP – Reps) AMRAP 5    12 calorie row    12 HSPU or HRPU

CrossFit Toledo – CrossFit Skill work In no particular order, on the 4:00 A: WOD (Time) 15 BBJO for time B: 500m Row (Time) Max Effort 500m Row C: WOD (Time) 50 alt DB snatch 50/35 Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Toledo – CrossFit Strength Deadlift (6×3 climbing on the 2:00) Conditioning WOD (4 Rounds for time) 4 rounds on the 5:00 7 PC (50% of A) 14/12/10 calories 49 double undersScore working time each round

CrossFit Toledo – CrossFit WOD Join us at Patron Saint on Bancroft at 11am. Wod will be in the back of building in parking lot. Two food trucks are on site until 2pm. #justshowup WOD (Checkmark) #justshowup

CrossFit Toledo – CrossFit CFT Barbell Class Snatch Balance + Drop Snatch + Sotts Press (1+1+1) Clean (3(2+1)@75, 2(1+1)@80, 1+1@85+) Clean with oause at rhe knee, reset, clean Snatch PP + Snatch Balance (2(2+2)@55,2(2+1)@65,1+175) Partner WOD WOD (Time) Part A:    40-30-20-10    Alt hang DB CJ    100m partner OH DB carry after each…

CrossFit Toledo – CrossFit Weightlifting Power Snatch (20×1 @ 70% on the 0:30) Conditioning WOD (Time) 40-30-20-10     Alt DB snatch 50/35 15-15-15-15      BBJO 24/20

CrossFit Toledo – CrossFit WOD (Checkmark) 12 min skills EMOM1-2 mivements Conditioning Time cap 7 minutes to complete calorie buy in WOD (Time) 100/80/60 cal buy in into 4 rds    12 pc 155/105    12 HSPU

CrossFit Toledo – CrossFit WOD WOD (4 Rounds for calories) AMRAP 4, REST 4 rd 1: 27 DL 135/95         27 BFB         Cal w/ renaming time rd 2: 21s 155/105 rd 3: 15s 285/135 rd 4: 9s 225/255Rest 4 minutes (until 32:00) after round 4 Deadlift (4 minutes to…

CrossFit Toledo – CrossFit CFT Barbell Class Snatch (3×2@70, 3×2@75) Rest 1 min between sets Clean (2(1+1)@60, 2(1+1)@65, 2(1+1)&70) Dip clean + clean – reset between reps, 90 sec rest between sets Split Jerk (5×2@75 ) Partner WOD

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757 Warehouse Rd Toledo, OH

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