08/23/2018

CrossFit One Valley - CrossFitMetcon (Time)2k Bike erg 50 single arm db thrusters (50,35)Metcon (No Measure)Accessory 5 Rounds not for time 10 Single leg kb deadlift (70,53) 15 V-ups 10 Strict ring dips

CrossFit One Valley – CrossFit

Metcon (Time)

2k Bike erg

50 single arm db thrusters (50,35)

Metcon (No Measure)

Accessory

5 Rounds not for time

10 Single leg kb deadlift (70,53)

15 V-ups

10 Strict ring dips

08/22/2018

CrossFit One Valley - EnduranceMetcon (Distance)rowing 8 Rounds :10 sprint :10 easy :20 Sprint :10 easy :30 Sprint :10 easy 2 Minute rest

CrossFit One Valley – Endurance

Metcon (Distance)

rowing

8 Rounds

:10 sprint

:10 easy

:20 Sprint

:10 easy

:30 Sprint

:10 easy

2 Minute rest

08/22/2018

CrossFit One Valley - CrossFitPower CleanEMOM:12 1 Power clean and push jerk @ 70-75%Metcon (Time)10-1 Strict HSPU 1-10 Strict pull up

CrossFit One Valley – CrossFit

Power Clean

EMOM:12

1 Power clean and push jerk @ 70-75%

Metcon (Time)

10-1 Strict HSPU

1-10 Strict pull up

08/21/2018

CrossFit One Valley - CrossFitBack Squat5x5@ 40% 50% 60% 65% 70%Metcon (AMRAP - Reps)AMRAP:8 5 Dball o.s. (100,80) 10 T2B 3 Box jumps (30,24)

CrossFit One Valley – CrossFit

Back Squat

5×5@

40%

50%

60%

65%

70%

Metcon (AMRAP – Reps)

AMRAP:8

5 Dball o.s. (100,80)

10 T2B

3 Box jumps (30,24)

08/20/2018

CrossFit One Valley - CrossFitMetcon (Time)6 Rounds 35 Double unders 12 Alt pistolsBench Press (7x4 building)

CrossFit One Valley – CrossFit

Metcon (Time)

6 Rounds

35 Double unders

12 Alt pistols

Bench Press (7×4 building)

08/18/2018

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 1,000m row 100 power cleans (135,95) 2,000m bike 100 front squats (135,95)

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

1,000m row

100 power cleans (135,95)

2,000m bike

100 front squats (135,95)

08/17/2018

CrossFit One Valley - CrossFitMetcon (Time)3 year anniversary! 3 rounds 800m bike erg 17 Pull ups 20 GHD sit ups 18 OHS (95,65)

CrossFit One Valley – CrossFit

Metcon (Time)

3 year anniversary!

3 rounds

800m bike erg

17 Pull ups

20 GHD sit ups

18 OHS (95,65)

08/16/2018

CrossFit One Valley - CrossFitMetcon (Time)7 rounds 8 Db hang clean and jerk (50,35) 25ft Handstand walk *4 db c&j per armDeadlift5x3 60% 70% 80% 85% 90%

CrossFit One Valley – CrossFit

Metcon (Time)

7 rounds

8 Db hang clean and jerk (50,35)

25ft Handstand walk

*4 db c&j per arm

Deadlift

5×3

60%

70%

80%

85%

90%

08/15/2018

CrossFit One Valley - CrossFitMetcon (Time)30/20 Calorie assault bike 10 Ring muscle ups 30 Calorie row 30 T2B 30 Box jump overs (24,20) 10 Bar muscle ups 30/20 Calorie assault bike

CrossFit One Valley – CrossFit

Metcon (Time)

30/20 Calorie assault bike

10 Ring muscle ups

30 Calorie row

30 T2B

30 Box jump overs (24,20)

10 Bar muscle ups

30/20 Calorie assault bike

08/14/2018

CrossFit One Valley - CrossFitSnatch (5x3@75% 1 set every 1:30)Metcon (AMRAP - Reps)Time Cap 12 minutes 1 mile run max squat snatches in remaining time (95/65)

CrossFit One Valley – CrossFit

Snatch (5×3@75% 1 set every 1:30)

Metcon (AMRAP – Reps)

Time Cap 12 minutes

1 mile run

max squat snatches in remaining time (95/65)