CrossFit Toledo – CrossFit View Public Whiteboard

CrossFit Toledo – CrossFit View Public Whiteboard WOD Partner or solo Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch Pull + dip snatch + snatch (1+1+1) Snatch pull with a pause at the knee + dip snatch + snatch with a pause in the receiving position2@70%, 1@75, 1@80 3 Position clean pull + high hang clean + clean (1+1+1) Pause at 1″ off…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (2×8 across) WOD Metcon (AMRAP – Reps) AMRAP 11 10 Alt DB Devils Press 15 Single leg V ups 20 Lar DB hops Gymnastics 10 minutes of skill development Extra Credit Motycka Beer Mile (Time) 4 RFT Drink a beer Run 400 m ____________________ Beer…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) AMRAP 30 500/400m row or 400m run 1 unbroken set of pushups|hspu| Score=pushups Row preferred, reservations 7-12 will run Metcon (Distance) Meters rowed or run

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Join us Friday at 6 PM! Fifth annual beer mile participate, spectate motivate, celebrate Weightlifting A: Barbell complex: PS + SS (8×1 climbing) Strength B: Deadlift (3×5 climbing) WOD Metcon (AMRAP – Reps) Amrap 10 10 KB SDHP 10 KB snatch (R) 10 KB snatch (L)…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Power clean technique primer Warm up to working weight WOD With a continuously running clock A: 800m Run (Time) Max Effort 800m RunRest until 10:00 B: Hang Power Clean (10 X3 across on the 0:30) Rest until 20:00 C: Metcon (AMRAP – Rounds and Reps) Amrap…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×3 climbing ) 5 unbroken strict pull-ups between each set. Load or band as needed WOD Metcon (Time) 200m run 21 DL 225/155 200m run 21 DDB S2OH 50s/35s 200m run 15 DL 200m run 15 DDB S2OH 200m run 9 DL 200m run 9…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Dirty 30 (Time) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double UndersPartner or solo today

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Small jumps once you are north of 90% Clean and Jerk (Build to heavy single ) No more than 2 misses Workout Of the Week Time cap 20 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute…

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