Wodify Post – Page 88 – Toledo Crossfit

31 08 '20

One Rep Less

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Push Press (4 RM) B: Push Press (2×4 at 93% of A) C: Push Press (85% of A for max reps) WOD Metcon (Time) 5 RFT 9 |C2B| pull-ups 15 double DB hang C&J 50s/35s 21 jumping air squats

29 08 '20

Laney McFadden

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 400 partner and 20 HSPU to begin each round 50-40-30-20-10 DU Partner wallballs AKBS

28 08 '20

At Your Own Pace

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up A: Metcon (Time) 10 minute easy bike or row (conversational pace) Score minutes worked Strength B: Paused Front Squat (3-3-3-3) Pause 1st rep a FULL second C: Shoulder Press (3rm) WOD Whenever you are ready, rest as needed. D: 500m Row (Time) Max Effort 500m Row E:…

27 08 '20

Triple Header

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Extended barbell warm-up WOD A: Metcon (Time) 1000/800 m row 15-12 -9 Power snatch 75/55 Toes to bar Time Cap 8 Rest until 10:00 B: Metcon (Time) 1.5/1.2 Mi Bike 15-12-9 Thrusters 95/65 Pull ups Time cap 8, rest until 20:00 C: Metcon (Time) 800m run…

26 08 '20

Stretch Reflex

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (6 minutes on the clock to find daily 3RM) WOD Metcon (AMRAP – Reps) Amrap 20 2×25’ OH lunge 50/35 (10 reps) 10 BJ 24/20 10 burpees

25 08 '20

A Shorter Pause

CrossFit Toledo – CrossFit View Public Whiteboard Strength Paused Front Squat (6×3 climbing) Pause first rep a FULL 3 seconds Conditioning Metcon (4 Rounds for calories) AMRAP 3:30, rest 1:30 X 4 rounds 9 DL 135/95 7 HPC 5 S2OH 5 pull ups 10 push ups 15 Air squats Cal bike/Row with remaining time

24 08 '20

As the barbell grows

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (5RM) B: Push Press (2×5 @ 90% of A) C: Push Press (1 x max reps @ 80% of A) WOD Time cap 24 D: Metcon (Time) 5 RFT 5 Back Squats (no rack, from floor) 3 Good mornings 1 BTN Jerk 21 Lat….

23 08 '20

23 & me

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 23 23 cal bike or row 23 alt DB snatch 23 double Unders 23 alt hang DB CJ 230m run (23 reps) Weightlifting Barbell complex: Pull + PC + HSC + PJ + Split Jerk (Work up in weight )

22 08 '20

Kegs & Kettlebells

CrossFit Toledo – CrossFit Join us for barbells & brews 20.3 today at Earnest brew Works View Public Whiteboard Metcon (Time) Buy in: 800m partner run 50-40-30-20-10 Keg thrusters RKBS KB Goblet Alt. Side Lunges During RKBS, non-working partner holds a plank

21 08 '20

Friday chipper

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Power Clean (Max out Friday) WOD Metcon (Time) 1000m row 800m run 60 Sit ups 40 Walking lunges 20 Squat Cleans 135/95