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Components
Metcon
Settings
Location
(All)
CrossFit Toledo
Program
CrossFit
Weightlifting
Date
Workout
SuperFly - CrossFit Toledo
Class
(All)
5:30 AM WOD
7 AM WOD
12 PM WOD
5 PM WOD
6 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
SuperFly
Gymnastics
EMOM x 10
Skills practice, attack your weakness
1 – 2 movements
Kip swing 🔥 MU progression 🔥 toes to rings 🔥
HS walking 🔥 ring dips🔥 HSPU
WOD
Metcon (Time)
3 RFT
27 AKBS 53/35
21/15 cal row or 15/12 cal bike
15 box jumps 24/20
9 X 20m shuttle sprint
Extra Credit
7 rounds, NFT
7 GHD sit ups
14 walking lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 07, 2019
Clients:
Men / Women
All Clients
Clients
1
Brandon
Beefcake
5 PM WOD
11:18
2
Nikki
Barbell
5 PM WOD
11:44
3
Tashina
Lemons
5 PM WOD
11:47
44lb kb
4
Halie
Donuts
5 PM WOD
12:06
bike
5
Tyson
Stoll
6 PM WOD
12:46
Bike 15
6
Malcolm
Hollingsworth
5 PM WOD
13:18
7
Adam
Motycka
12 PM WOD
13:29
8
christopher
hileman
12 PM WOD
14:24
9
Jim
Sutphin
6 PM WOD
14:27
bike
10
shawn
kothe
6 PM WOD
14:28
11
Matt
Armstrong
5:30 AM WOD
14:36
12
Ashleigh
Smith
5 PM WOD
14:39
13
Lebanese
Hercules
5:30 AM WOD
14:48
14
Mickey
MetCon
5 PM WOD
15:34
15
Jaime
Clifford
5 PM WOD
15:41
16
Brian
Fritz
5:30 AM WOD
15:50
Little extra run;)
17
rosa
sutphin
12 PM WOD
16:46
18
Melissa
Bieniek
7 AM WOD
17:18
19
chad
miller
5 PM WOD
14:01
35# AKBS
20
Jeff
Goetz
12 PM WOD
18:23
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