CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 Skills practice 1-2 movements, 20-25 sec work Refer to video in CFT Family page for details WOD Metcon (Time) Run 1 mile At the 1,3,5,7, & 9:00 10 Air squats At the 2,4,6,8 & 10:00 10/7 pushups After the last set of pushups at…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Today’s workout will be at Side cut Metropark. Park at the Silver lake lot by the sledding hill:. BYOKB WOD Metcon (AMRAP – Reps) AMRAP 24 Buy in KB 2 step hill ascent (3 burpees after every 10 swings) OH carry descent with remaining Time: 1…

CrossFit Toledo – CrossFit View Public Whiteboard Strength 24-30 quality reps of the OHS If you only have lighter weight, Please use a slow eccentric Or a pause in the bottom WOD Metcon (AMRAP – Reps) AMRAP 8 8 KB lunge with passthrough 8 burpee step ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD There are three separately scored wods beginning at 0, 10:00, and 20:00 Scale the run to something you think you can complete in under 8 minutes. A: 1-Mile Run (Time) Max Effort 1-Mile RunRest until 10:00 B: Metcon (Time) 2 RFT, time cap 8 24 SDHP 20/16…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update In accordance with the governor’s order to close gyms and fitness facilities in Ohio, Crossfit Toledo will be temporarily closed. we will continue to monitor the situation, and re-open as soon as permitted. Homebody WODs will continue to be programmed during the temporary shut down. For…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Shoulder Press (Daily 4RM) B: Shoulder Press (4×4 at 90% of A) Conditioning Metcon (Time) 800m run 4 rounds 10 DB Thrusters 50s/35s 10 T2B 800m run Optional Homebody WOD Metcon (Time) 4 RFT Run 400m 10 burpees 20 situps

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update 1 The CFT enrichment on the Clean has been moved to next Saturday, march 21 2 Don’t forget to sanitize and mop your area after working out 3 if you are feverish or ill, please stay home WOD Metcon (Time) 2 RFT time cap 28 60…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Reninder: Friday night CFT with the Ice family Sunday Side Cut 9 miler See The family Page for details Conditioning EMOM X 20 Min1: Metcon (4 Rounds for calories) Cal bike or row sprintMin2: Rest Min3: DB bent over row (8 ea.) Min4: Bench Press (5…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 26 Stop sign run (30 reps) 15 OHS 95/65 15 |c2b| pull-ups Extra Credit NFT 400m double DB carry, 1 overhead 1 in the hang, switching whenever

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill A: Front Squat (5×3 climbing) B: Good Mornings (3×8 climbing) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 SIT UPS 20 RKBS 53/35 10/8 CAL BIKE OR 12/10 ROW