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Components
Metcon
Settings
Location
(All)
CrossFit Toledo
Program
CrossFit
Weightlifting
Date
Workout
Mid week chipper - CrossFit Toledo
Class
(All)
6 AM WOD
12PM WOD
4 PM open gym
5PM WOD
6:15 PM WOD
Homebody/Not in class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Mid week chipper
Technique Work
CJ technique primer,
Warm up to working weight
WOD
Time Cap 30
Metcon (Time)
100 double unders
800 m row
60 walking lunges
40 box jumps or step ups 24/20
20 clean & jerks 155/105
40 box jumps or step ups
60 walking lunges
800 m row
100 double unders
Accessory work
3 minute cool down bike easy spin
For quality, partition as needed:
40 DB bicep curls (each arm)
40 GHD hip extensions
40 press ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 29, 2021
Clients:
Men / Women
All Clients
Clients
1
Nikki
Barbell
4 PM open gym
21:23
2
Mike
Staten
4 PM open gym
21:37
3
Tyson
Stoll
12PM WOD
21:47
4
Erin
Konopacke
4 PM open gym
23:35
5
GREGORY
SEMONIN
4 PM open gym
24:04
6
Christopher
Ice
4 PM open gym
24:16
7
Stacey
Ice
4 PM open gym
25:11
Thanks for pushing me on the c&j Mike
8
Jim
Sutphin
12PM WOD
25:42
9
Lebanese
Hercules
6 AM WOD
27:38
10
Jerry
Fairchild
5PM WOD
28:22
Masters+ 135LB
11
Ricky
Pratt
4 PM open gym
20:37
20 cal bike sub for dubs
12
nick
davis
4 PM open gym
22:37
135
13
Brandon
Miller
6 AM WOD
23:00
#95
14
Melissa
Bieniek
12PM WOD
23:28
85 LB / 24 IN box step ups
15
Jennifer
Straka
5PM WOD
24:00
su's, 55lb.bar
16
Danny
Headski
12PM WOD
25:26
singles 135lbs
17
Angela
Zgurich
5PM WOD
26:20
55#
18
William
Florich
4 PM open gym
27:06
135 C&J, Singles
19
Delaney
Krueger
5PM WOD
28:12
65lb CJ Both doubles and singles Jumps and step ups
20
Black
Steve
12PM WOD
30:00
50 meters and 100 du short
20
Cristina
Williams
6 AM WOD
30:00
finished 38 of last singles
20
dejah
griffith
6 AM WOD
30:00
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