CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) Partner workout Amrap 26 4 rounds: 5:00 work 2:00 rest 1 DL lockout 225/155 | Calorie row 2 HS lockout | HSPU or WallBalls 3 bar hang | T2B 4 goblet squat | AKBS *each round begins with 400m partner run

CrossFit Toledo – CrossFit Gymnastics 3 rounds Tabata warm-up Pick 4 movements. WOD () Metcon (Time) 4 rounds for time 400 M run 10 shoulder to overhead 165/115/75 15 AKBS 53/35 Weightlifting Back Squat (1RM)

CrossFit Toledo – CrossFit Group Warm-up & Mobility General warm-up, Coach choice MOVEMENT PREP: C&J Weightlifting EMOM X 12 1-4: clean pull + power clean + S2OH 5-8: clean pull + clean + S2OH 9-12: C&J Start light, work up. Clean and Jerk (EMOM X 12) Metcon Your choice: WOD: Metcon (Time) 10-1 Burpees Pull…

CrossFit Toledo – CrossFit Are you part of the family? Join our private group on Facebook. https://www.facebook.com/groups/197314170327781/ Group Warm-up & Mobility Skill/Strength Overhand Grip Deadlift (1RM) No hook grip, no reverse or Mixed grip Max Unbroken Wallballs (AMRAP – Reps) #20/ #14 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 9 1 – ? (Ascending…

CrossFit Toledo – CrossFit Warm-up Short general warmup, then we will run first before squatting. Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Front Squat (1RM) WOD Metcon (Time) 30-20-10 Back squats 115/75 HR push ups Extra Credit ACCESSORY WORK 21-15-9, NFT GHD sit ups Standing plate twist 45/25 Good morning’s 75/55

CrossFit Toledo – CrossFit Group Warm-up & Mobility 400 M group run Then for 6 minutes: 30 seconds each of: Burpees | jump rope | air squats | REST Skill/Strength Press 1 RM Benchpress 3RM, 1 RM Box jump practice between sets, sets of five, increasing height Strict Press (1RM) Bench Press (3RM) Bench Press…

CrossFit Toledo – CrossFit WOD A little different this Saturday… We have one partner workout and one benchmark work out. You may do either, or both. A: Metcon (Time) AMRAP 14 Part A: 2 Rounds 50 Double Unders (3:1) 20 Toes to Bar 20 Hang Power Clean 115/75 400m Run part B: Row for meters….

CrossFit Toledo – CrossFit THERE ARE 3 workouts today. You will PICK 2. The first workout will begin at 30 past the hour, and the second at 45 past. Show up ready to work. Weightlifting Strict Press (3RM) WOD Metcon (Time) For time: 75 Burpees Grace (Time) For Time: 30 Clean and Jerks, 135# /…

CrossFit Toledo – CrossFit MOBILITY Coach choice Skill/Strength OHS 3RM Max unbroken double unders, take attempts between sets of squatting. or practice double unders between sets. Overhead Squat (3RM) Double-Unders (Max unbroken) Metcon Metcon (Time) 4 RFT 30 AKBS 70 | 53/35 20 wall balls 20/14 10 C2B | Chin over pull ups Workout Of…

CrossFit Toledo – CrossFit Group Warm-up & Mobility WOD We are hitting the WOD first today Metcon (Time) For time: 20 deadlifts 135/95 5 Burpee box jumps 24/20 15 deadlifts 185/125 10 Burpee box jumps 10 deadlifts 225/155 15 Burpee box jumps 5 deadlifts 275/185 20 Burpee box jumps Note: athletes are responsible for their…

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