CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (6X3 climbing) B: Good Mornings (3X6 climbing) C: Burpee 30/30 (AMRAP – Reps) 10 rounds for reps: 30 seconds burpees 30 seconds restRest 3 additional minutes D: Metcon (AMRAP – Reps) 7 rounds 30 sec cal sprint, bike or row 30 sec rest

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: 2 pulls + HSC (Billed. You may reset after pulls) Clean pull + clean pull + hang Squat clean WOD Metcon (AMRAP – Reps) 1 min clusters 95/65 1 min pullups 2 min clusters 2 min pullups 3 min clusters 3 min pullups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: PP+PJ+Jerk (Work up) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 S2OH 115/80 25/20 cal row 50 DU

CrossFit Toledo – CrossFit View Public Whiteboard CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: PC+HPC (Climb) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 16 20 Alt Single leg V ups 20 Alt DB Hang cleans 50/35 20/16/13 cal

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for reps) AMRAP 4 20 DL 95/65 20 HRPU Rest 4 minutes AMRAP 4 15 DL 135/95 15 BBJ 24/20 Rest 4 minutes AMRAP 4 10 DL 185/125 10 bar or ring dips Rest 4 minutes AMRAP 4 5 DL 225/155 5 HSPU or…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 3RM) 1×4 at 95% of A 1×4 at 90% of A B: Bench Press (AMRAP at 85% of A) WOD C: Metcon (AMRAP – Reps) AMRAP 4 4 FS 135/95 8 T2BRest 1 minute D: Metcon (Calories) AMRAP 4 Cal bike or rowRest…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Power snatch: 10×1 on the 0:30, climbing from 50% 6-10: Power Snatch (5×1 OTM climbing ) 11-15: Overhead Squat (5×2 OTM, climbing ) WOD CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Partner or solo 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 Deadlifts 11…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning With a continuous Ly running clock, youwill do all three workouts. The first two sprints may be done in either order (first six class reservations get choice). The first sprint will begin at the call of 3, 2, 1… Go! And the second will begin at 5:00….