CrossFit Toledo – CrossFit View Public Whiteboard Conditioning The Row isThe preferred work out, but options B or C are available for larger classes. A: Metcon (Time) 6K/5K Row it’s good for you #JustShowUp Gymnastics 10 minutes of skills practice Talk to your coach for a Suggestion for progression Conditioning Alternative monostructural cardio options B:…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for time) 5 rounds on the 4:00 27 lat bar hops 21 ab mat sit ups 15 HR pushups 9 DL Score working time each interval, add weight once finished and rest until the next 4:00 Round 1: 135/95 Round 2: 165/115 Round 3:…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Shoulder Press (6×4 climbing ) WOD Metcon (Time) 9 RFT 7 pull-ups 7 double dB hang C&J 7 box jump overs 24/20 ()

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (Challenging set of 5) During warm up sets as you work up, warm up your BTN jerk WOD Metcon (Time) 5RFT 4 Back squats 70% of A 1 BTN jerk 12/10 row or 10/8 bike 9 T2B, T2R, or GHD sit ups

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 HSPU 20-18-16-14-12-10-8-6-4-2 Sit ups Walking lunges Extra Credit Metcon (AMRAP – Rounds) On the 2:00 x3 20/15 cal bike On the 1:30 x4 15/12 cal bike On the 1:00x 5 10/8 cal bike Score rounds completed. Max is 12

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (Warm up throughly, then 2×10 across) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesOnly score FULLY COMPLETED rounds during each interval. You may add…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Barbell complex: PS + SS (EMOM X 10 climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Alt DB Snatch 12 OHS( 70%of A) 50 m unbalanced farmer carry * * using your dumbbell and a KB of a differing weight (at least 10%)…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Armistice (3 Rounds for time) 3 rounds on the 5:00 score working time each round Round 1: 400 m run 21 DL 185/125 21 HR Pushups 21 Pull-ups Round 2: 400 m run 15 DL 15 HR Pushups 15 Pull-ups Round 3: 400 m run, 9, 9,…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: PC + 2 S2OH (Build as form allows) WOD Metcon (Time) 4 rounds 45 DUs 35 AKBS 53/35 25 Walking lunges 150m run or 10/8 bike Rest 2 minutes |rX+ 75 DUs |If you can consistently do sets of 40+ unbroken

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Front Squat (Challenging Triple) Conditioning Metcon (Time) 20-16-12-8-4 Cal bike or row Burpee box jumps 24/20 8-8-8-8-8 Front squats (60% of A)