CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (EMOM x 12, doubles, climbing) Conditioning Metcon (Time) 27-21-15-9 Time cap 20 Wallballs 20/14 KB cleans 53/35 push-ups Sit ups
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Squat Clean (Build, work on smooth transition) Conditioning Metcon (Time) 400 m run or 500 m row to begin each round 15-12-9-6-3 BBJO Burpee pull up 24/20
CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Cardio buy in: 4K row or 6 mi bike 40-30-20-10 DDB hang clusters Synchro sit ups Renegade row
CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (4 Rounds for calories) Amrap 6 10 box jumps 24/20 8 benchpress 6 down and back sprints 3/2 rope climbs Calories with remaining time Rest 2minutes X 4 rounds Score A = total calories Score B = heavy set of bench Looking to increase on…
CrossFit Toledo – CrossFit View Public Whiteboard Workout Of the Week Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Accessory work Metcon (AMRAP – Reps) Rest as needed between sets For the third set of each, chase the pump 10-10-10+ Hammer curls Skull crushers GHD hip extensions GHD sit ups
CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Empty barbell snatch warm up WOD Metcon (Time) 10-8-6-4-2 HPs 95/65 BFB 50-40-30-20-10 Double unders Strength BTN PRESS (5×5 climbing) Behind the neck
CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM X 12 climbing 1-6: Deadlift 3 reps 7-12: Deadlift (2 reps) Conditioning Metcon (Time) 4 RFT Time cap 18 30/24/20 cal row/bike 25 hang C & J 45/35 20 good mornings 15 t2b or T2R
CrossFit Toledo – CrossFit View Public Whiteboard Strength Climb as comfortable 1-6: Front Squat (EMOM x 6, 3 reps) 7-17: Front Squat (E2mo2n x 6, 2 reps) WOD Metcon (AMRAP – Rounds and Reps) Amrap 11 25’ KB OH lunge 53/35 ( 5 reps) 10 KB snatch 25’ KB OH lunge 10 KB step ups…
CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Snatch Balance (7×2) WOD Metcon (4 Rounds for time) 4 rds on the 5:00 7 HsPu 14 HPC 105/75 98 double unders
CrossFit Toledo – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Partner workout 3 rounds on the 12:00 40 |C2b| pull-ups 40 Burpees |6″ TARGET| 40 cal row |bike| 4X150 m relay |sandbag| run Score: 3 rounds for time Score each round separately