CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM x 12 1-4: 4 reps 5-8: Deadlift (3 reps ) 9-12: Deadlift (2 reps) WOD Metcon (2 Rounds for reps) AMRAP 4 30 DU 20 AKBS 53/35 10 oblique T2B Rest 2 minutes AMRAP 4 30 sit ups 20 AKBS 10 KB Koshack squats (R+L=1)
CrossFit Toledo – CrossFit View Public Whiteboard A: Metcon (Time) CARDIO M/M: 30-27-24-21-18-15-12-9-6-3 M/F: 27-24-21-18-15-12-9-6-3 F/F: 24-21-18-15-12-9-6-3 CHIPPER 100 alt DB snatch 80 box jumps 60 burpee deadlifts 135/95 40 db lunge 20 bear complex One athlete begins in cardio, the other on the shipper. Switch when the calorie count is met. Score A= time…
CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Barbell complex: 3 HSC + split jerk (Climb as form allows) Technique Work Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22…
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (4×5 climbing from 60%) B: Bench Press (Amrap at 90% of A) Conditioning Metcon (Time) 4-8-12-16-20 DDB Hang C&J HR Push ups Cal bike or row
CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM X 12 Add weight every other minute as comfortable Building to a heavy triple that you do 2 times Min 1-4: 5 reps Min 5-8: 4 reps 9-12: Front Squat (Heavy triple, twice) Conditioning Metcon (Time) Cap 16 90 Wallballs 20/14 60 T2B or T2R or…
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 5RFT 21 wallballs 20/14 15/12 cal bike 9 DL 225/155 Rest 1 minute between rounds
CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Joe (Time) 10 Rounds for time of: 10 Thrusters, 95# / 65# 10 Bar Facing Burpees 10 Pull-Ups 57 Double-Unders
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 RFT cap 18 20/15/12 row/bike 15 sit ups 10 DDB devils press Strength/Skill Overhead Lunge (4×6 climbing)
CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM X 10 Min 1: 3 strict pull-ups + 3 strict dips Min 2: 3 strict supinated pull ups +15 SEC L-sit or hollow hold RX +: 2 strict ring pull ups + 2 MU +2 strict dips WOD Metcon (Time) 6-1 Wall walks BBJO 24/20 PC…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOMx15 (Including rest/transition) 1-6: Power Snatch (Singles, increasing ) 7-9: rest/transition 10-15: Overhead Squat (Singles, increasing (full depth, no pause)) WOD Metcon (AMRAP – Reps) AMRAP 11 1 PS 75/55 2 HPS 3 HSS 4 OHS 5 T2B or T2R 15 DU