CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM X 10 1-5: Deadlift (5×3 across ~75%) 6-10: Deadlift (5×3 climbing) WOD Metcon (AMRAP – Reps) AMRAP 12 4 PC 95/65 2 front rack reverse lunges 4 shoulder to overhead 10 T2Bo or T2R 20 lateral bar hops

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Amrap 14 2-4-6-8-10… continuing to ascend Hang C & J (R) 50/35 10-10-10-10-10… Box jumps 24/20 2-4-6-8-10… Ascending Hang CJ (L) 5-5-5-5-5… Burpee Box jumps 24/20 Accessory work 3×12 for completion GHD sit ups GHD hip extensions BB Glute bridge(Hip thrust) with three…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (4×3 climbing) B: Metcon (Weight) Using 65% of A across EMOM X 7 Each minute, please perform: 2 FS + 5 BSAthletes may re-rack the bar between front and back squats WOD Time cap 15 C: Metcon (Time) 60/50 bike 5 Rounds of |C2B|…

CrossFit Toledo – CrossFit View Public Whiteboard Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit…

CrossFit Toledo – CrossFit Just show up. Come practice a skill. Stretch. Do a workout you missed…. View Public Whiteboard WOD

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 4 rft 400 m partner run 5 rope climbs or muscle ups 10 barbell complexes * BB complex PS + 20H lunge + OHS 75/55

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Build in weight throughout as form allows EMOM X 10 Min1: Barbell Complex: Clean+Jerk+Lunge (R+L) 1 Clean (squat) 1 Jerk 2 Overhead Lunge Min2: Barbell complex: SC + HPC + FS WOD Metcon (Time) 4 RFT 14 WB 20/14 7 C&J 135/95 14 WB 7 burpee…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Time cap 26 75/60 row or 60/50 bike 40 DL 155/105 40 BJ 24/20 40 HSPU or HRPU 40 BJ 40 DL 75/60 row or 60/50 bike

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (Are you peaked for a new 5 RM?) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Push Press (Daily 3RM) B: Push Jerk (Daily 2RM) WOD Metcon (4 Rounds for time) 4 rounds on the 4:00 30 double unders 15/12 row, 12/10 bike or 150 m run 9 DDB deadlift 50s/35s 7 HPC 5 S20H 3 Devils press

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