CrossFit Toledo – CrossFit Strength/Skill 10 minutes to work up in weight to a heavy triple Strict Press (3RM) WOD At the call of 3-2-1 GO begin the couplet of deadlifts and C2B pull-ups. After completing the workout, rest. At minute 10 begin the 8 minute AMRAP. Metcon (Time) 5-4-3-2-1 Deadlift 275/185 10-8-6-4-2 C2B Metcon…

CrossFit Toledo – CrossFit One class only at 10 AM WOD Partner up or fly solo. If you are working with a partner, run together and split the indoor reps. Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit Toledo – CrossFit Group Warm-up & Mobility Ab Mat | KB | Med Ball Circle WOD Bonus! Two WODs are on the board. Coach will assign partners (you may express a preference for a $1 donation. Coach will most likely switch partners/teams for WOD 2. A: Metcon (AMRAP – Rounds and Reps) AMRAP 8…

CrossFit Toledo – CrossFit Group Warm-up & Mobility WOD WOD first today – staggered start on the 5:00 for larger classes. Metcon (Time) For time: 1000m row 80 AKBS 60 Sit ups 40 Box Jumps/Step ups 24/20 TIME CAP: 15 Minutes Weightlifting Work up to a relatively heavy touch and go triple Clean (3RM)

CrossFit Toledo – CrossFit Strength/Skill A – Good Mornings: 2 warm up sets of 5 then 3×5 at the same weight B – Between sets, accumulate a total of 50 strict Pullups in as many sets as needed. Band or add load as needed. Good Mornings (5-5-3×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP…

CrossFit Toledo – CrossFit Strength/Skill Back Squat-Do 2 warm up sets of 5 then choose a weight to use for 3 more sets Handstands – practice HS holds, walking, or a progression between sets Back Squat (5-5- 3×5) Workout Of the Week Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#…

CrossFit Toledo – CrossFit Technique Work Jerk technique and barbell warmup Weightlifting 12 minutes on the clock to work up in weight in the following complex: 3 push press + jerk Barbell complex: 3 PP + jerk (12 minutes) WOD Metcon (Time) 27-21-15-9 reps for time: HR Push-ups Sit ups Donkey kicks EMOM PC +…

CrossFit Toledo – CrossFit WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

CrossFit Toledo – CrossFit Metcon (Time) For time:

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) You and your partner will rotate through all four stations Five minutes of work at each station, with two minutes rest/transition Do the buyin together, then one athlete works at a time. A 250m partner sandbag run, then 10 sandbag lunges, 10 sandbag back squats B 150m…

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