09/01/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am-9am Team of 2 Cash in 800m team run then 50-40-30-20-10 Db snatch (50,35) T2B Cash out: 800m team run *each team must run with their db *split reps

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am-9am

Team of 2

Cash in 800m team run

then

50-40-30-20-10

Db snatch (50,35)

T2B

Cash out: 800m team run

*each team must run with their db

*split reps

08/31/2018

CrossFit One Valley - CrossFitHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner...

CrossFit One Valley – CrossFit

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

08/30/2018

CrossFit One Valley - CrossFitMetcon (6 Rounds for time)Start a new round every 3:00 for 6 rounds 400m Bike erg 25ft kb lunge (70,53) 10 front rack dball squats (100,80)

CrossFit One Valley – CrossFit

Metcon (6 Rounds for time)

Start a new round every 3:00 for 6 rounds

400m Bike erg

25ft kb lunge (70,53)

10 front rack dball squats (100,80)

08/29/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Emom:30 Min 1: 1 legless rope climb Min2: 14/12 cal row Min3: 12 ghd sit ups

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Emom:30

Min 1: 1 legless rope climb

Min2: 14/12 cal row

Min3: 12 ghd sit ups

08/28/2018

CrossFit One Valley - EnduranceMetcon (Time)Row 4 rounds 1250 meters moderate pace Rest 60 seconds 500 meters fast Rest 2 minutes 250 meters faster Rest 3 minutes

CrossFit One Valley – Endurance

Metcon (Time)

Row 4 rounds

1250 meters moderate pace

Rest 60 seconds

500 meters fast

Rest 2 minutes

250 meters faster

Rest 3 minutes

08/28/2018

CrossFit One Valley - CrossFitShoulder Press (3x3 building )Push Press (3x3 building )Push Jerk (3x3 building )Metcon (AMRAP - Rounds and Reps)Amrap:10 5 deadlift (225,155) 10 t2b 200m run

CrossFit One Valley – CrossFit

Shoulder Press (3×3 building )

Push Press (3×3 building )

Push Jerk (3×3 building )

Metcon (AMRAP – Rounds and Reps)

Amrap:10

5 deadlift (225,155)

10 t2b

200m run

08/27/2018

CrossFit One Valley - CrossFit1 power clean 1 squat clean 1 front squat (work to a heavy)1 power clean + 1 squat clean + 1 front squatMetcon (Time)21-15-9 Wall balls (20,14) Burpee to target

CrossFit One Valley – CrossFit

1 power clean 1 squat clean 1 front squat (work to a heavy)

1 power clean + 1 squat clean + 1 front squat

Metcon (Time)

21-15-9

Wall balls (20,14)

Burpee to target

08/25/2018

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am - 9am Class WOD 9am Team of 3 300 Double unders 150 GHD sit ups 75 Power snatch (95,65) *1 working, 1 holding plank, 1 resting

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am – 9am

Class WOD 9am

Team of 3

300 Double unders

150 GHD sit ups

75 Power snatch (95,65)

*1 working, 1 holding plank, 1 resting

08/25/2018

CrossFit One Valley - EnduranceMetcon (Time)1000m bike erg 40 lunges 20 burpees 15 sit ups 800m bike erg 30 lunges 15 burpees 15 sit ups 600m bike erg 20 lunges 10 burpees 15 sit ups 400m bike 10 lunges 5 burpees 15 sit ups

CrossFit One Valley – Endurance

Metcon (Time)

1000m bike erg

40 lunges

20 burpees

15 sit ups

800m bike erg

30 lunges

15 burpees

15 sit ups

600m bike erg

20 lunges

10 burpees

15 sit ups

400m bike

10 lunges

5 burpees

15 sit ups

08/24/2018

CrossFit One Valley - CrossFitJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here

CrossFit One Valley – CrossFit

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here