CrossFit Toledo – CrossFit

CrossFit Toledo – CrossFit WOD WOD (4 Rounds for calories) AMRAP 4, rest 4 x 4 rounds    4 bench press, climbing    8 burpees to a plate 45/25    12 plate ground to overhead    16 KB SDHP    Calorie bike with remaining time Bench Press (Score top set ) Accessory work WOD (Checkmark)…

CrossFit Toledo – CrossFit Strength Split squat (4×6 (each leg) climbing ) Rear foot elevated with 2KB/DB Conditioning WOD (Time) 4 RFT    30 KB hang C&J    20 KB 20 inch step ups    10 T2B/T2R Extra Credit WOD (Checkmark) With as much rest as needed to maintain a perfect plank: 50 pushups

CrossFit Toledo – CrossFit Partner WOD WOD (Time) 4 RFT 150m zig zag relay (one way traffic) 20 pull-ups 25 thrusters 75/55 30 KB hang snatch 35 donkey kicks 40 double unders time cap 30

CrossFit Toledo – CrossFit WOD WOD (AMRAP – Reps) #justshowup

CrossFit Toledo – CrossFit 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 on cardio, the other on the chipper. Switch when the calorie count is met. Score A= time to complete calories…

CrossFit Toledo – CrossFit WOD T-bag (Time) 45 GHD Situps 21 goblet squats 70/53 21 pull ups 45 double unders 15 goblet squats 15 C2B pull ups 45 double unders 9 goblet squats 9 BMU 45 RKBS Extra Credit Barbell complex: PS + SS (Build as comfortable )

CrossFit Toledo – CrossFit Strength Barbell complex: 4DL + 3HPC + 2FS + Jerk (Build as comfortable ) WOD WOD (Time) 5-10-15-20-15-10-5    Power clean 75/55 3-6-9-12-9-6-3    HSPU

CrossFit Toledo – CrossFit Strength

CrossFit Toledo – CrossFit WOD WOD (4 Rounds for calories) AMRAP 4, rest 2 for 4 rounds    5 down and back shuttle sprints    10 DB OH lunges (R)    10 alt DB CJ    10 DB OH lunges (L)    With remaining time calorie bike or row

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