Wodify Post – Page 59 – Toledo Crossfit

19 07 '21

Boat Dog

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (Heavy-ish set of 4) B: Back Squat (2×8 at 90% of A) Conditioning Metcon (Time) 4 RFT 20 wallballs 20/14 15 pullups 10 CJ 145/100

17 07 '21

At the Lake

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 400 m run 80 akbs 400 m run 60 sdhp 400 m run 40 kb synchro C&J 400 m run 20 synchro goblet reverse lunge cash out: 3k row or 5/4 mile bike

16 07 '21

Strictly strong

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: Cluster + PJ + Split jerk WOD Metcon (AMRAP – Reps) Amrap 12 RX + 1-2-3-4-5… Ascending Bear complex 115/85 Bar or ring MU RX 5 strict pull ups 5 strict dips or strict HSPU 5 Bear complex 95/65

15 07 '21

Score the runs

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Distance) AMRAP 22 2-4-6-8-10… Ascending DDB HPC 50s/35s DDB FS DDB S2OH 150 m run after each round (One-way traffic) if raining, you may row 150 m SCORE DISTANCE RUN/ROWED Accessory work 14-12-10 reps for quality Good mornings Glute ham raises

14 07 '21

Stamina

CrossFit Toledo – CrossFit View Public Whiteboard WOD 0-36: Metcon (6 Rounds for reps) 2 rounds in any order 3min cal bike, rest 3 3 min ps 95/65, rest 3 3 min bbj 24/20, rest 3After final rest (33:00-36:00), directly into: 36-45: Metcon (AMRAP – Reps) EMOM x 10 5-10 toes to bar

13 07 '21

The Conditioned Powerlifter

CrossFit Toledo – CrossFit View Public Whiteboard Strength Alt EMOM x 12 Nin1: Bench Press (3 reps climbing from 70%) Min2: Deadlift (4 reps, climbing) WOD Metcon (AMRAP – Reps) AMRAP 14 33-27-21-15-9 Power cleans 95/65 Pull ups

12 07 '21

Everyday is Leg Day

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (Moderately heavy set of 5) B: Back Squat (2×10 across at 85% of A) Conditioning Time Cap: 12 Metcon (Time) 63-45-27 Double Unders 42-30-18 Wall balls 20/14 21-15-9 Pull-ups

10 07 '21

Thelma & Louise

CrossFit Toledo – CrossFit Saturday morning class will be at 9am this week View Public Whiteboard Partner WOD Metcon (Time) Time cap: 32 minutes 800m partner run 80 DU 80 DL 135/95 Stop sign run 60 DU 60 DL 185/125 400m run 40 DU 40 DL 225/155 Cash out: 60 alt HR push-ups

09 07 '21

Tempo and timing

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Begin at 65-70% 5X one across, on the 0:3 5X1 climbing, on the 0:30 EMOM x 10 Once you start climbing at lift 6, add 5 pounds after a make, take off 10 pounds if you miss Hang Snatch (Full snatch preferred, but power acceptable) WOD

08 07 '21

Genuine Engine ingenuity

CrossFit Toledo – CrossFit Saturday partner WOD will be at 9 AM this week to accommodate the 12 PM kayak crew. #JustShowUp One hour early. View Public Whiteboard Workout Of the Week Conditioning Metcon (Calories) 3 Minutes at 50%, rest 2 minutes 3 minutes at 65%, rest 2 minutes 3 minutes at 80%, rest 2…