CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY 5-10 minutes every morning and evening Spend some time on your biggest mobility needs. You will move better, feel better, and you will generally be a better person. WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 1-2-3-4… Ascending 1 round of Cindy 1 barbell complex…
CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Rounds and Reps) Solo workout, Amrap 12 150 m run, one-way 10 KB snatchRest 3 minutes Partner WOD Metcon (Time) 4 rds 250m partner WB run 30 Partner WB 35 BBJ 24/20 40 AKBS 53/35
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (6 Rounds for calories) 6 rounds, 3:00 of work, rest 3:00 Round 1: 18 PC 75/55 18 BF Burpees Calorie bike or row with remaining time round 2: 15 PC 95/65 15 BF Burpees Calories with remaining time Round 3: 12 PC 115/80 12 BF Burpee‘s…
CrossFit Toledo – CrossFit View Public Whiteboard Squat A: Paused Front Squat (Heavy single, FULl 3 sec pause) B: Back Squat (Heavy double) Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 12 Buy in: 800 m run directly into… 10 Alt DB Snatch 50/35 10 DB Thrusters 10 DB 20 inch box step ups 50…
CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x12 1-2 movements WOD Metcon (AMRAP – Rounds and Reps) AMRAP 17 150m run (one way traffic) 15/12/10 cal row/bike 9 DDB hang CJ 50s/35s 1 rope climb, 2 MU, or 3 BMU 🤸🏻 run = 15 reps
CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Hang Power Clean (Build to a challenging triple) B: Clean Pull (3×3 climbing) WOD Metcon (Time) 5 RFT time cap 13 5 Lat burpees 10 DL 275|185/125 15/12/10 cal row/bike
CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5X5 climbing)
CrossFit Toledo – CrossFit View Public Whiteboard Strength 12 minutes in the clock 0-6: Front Squat (6 minutes to find 2RM) 6-12: Back Squat (6 minutes to find 4RM) WOD Metcon (Time) 5 RFT 30 AKBS 53/35 12 jimmy koshack lunges 53/35 12 T2B Time cap 17
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Technique focus, building as form allows) Conditioning Metcon (4 Rounds for time) 5 rounds, on the 5:00 21 DDB box step overs 50s/35s 12 alt dB hang CJ 250m run