08/14/2018

CrossFit One Valley - EnduranceMetcon (Time)30 cal ski 20 burpees 25 box jumps (24,20) 15 cal row 20 med ball squats (30/20) 10 calorie assault bike

CrossFit One Valley – Endurance

Metcon (Time)

30 cal ski

20 burpees

25 box jumps (24,20)

15 cal row

20 med ball squats (30/20)

10 calorie assault bike

08/13/2018

CrossFit One Valley - CrossFitFront Squat6x3@ 40% 50% 60% 70% 80% 85%Metcon (Time)5 rounds 10 Ring dips 20 PVC sit ups

CrossFit One Valley – CrossFit

Front Squat

6×3@

40%

50%

60%

70%

80%

85%

Metcon (Time)

5 rounds

10 Ring dips

20 PVC sit ups

08/11/2018

CrossFit One Valley - CrossFitMetcon (Time)Open gym only 7am-9am Team of 2 2,000m Bike erg 100 Wall balls 150 Med ball sit ups 100 Push ups 2,000m Bike erg 1 person working at a time

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym only 7am-9am

Team of 2

2,000m Bike erg

100 Wall balls

150 Med ball sit ups

100 Push ups

2,000m Bike erg

1 person working at a time

08/10/2018

CrossFit One Valley - CrossFitDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

CrossFit One Valley – CrossFit

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

08/09/2018

CrossFit One Valley - CrossFitMetcon (Time)1,000m Ski erg 2,000m Bike erg 3,000m Run

CrossFit One Valley – CrossFit

Metcon (Time)

1,000m Ski erg

2,000m Bike erg

3,000m Run

08/08/2018

CrossFit One Valley - CrossFitBack Squat6x3 @ 40% 50% 55% 60% 65% 70%Metcon (Time)40-30-20-10 Pull ups GHD sit ups

CrossFit One Valley – CrossFit

Back Squat

6×3 @

40%

50%

55%

60%

65%

70%

Metcon (Time)

40-30-20-10

Pull ups

GHD sit ups

08/07/2018

CrossFit One Valley - EnduranceMetcon (Time)Shuttle sprints 5 Rounds run 200m in 25m increments rest :60

CrossFit One Valley – Endurance

Metcon (Time)

Shuttle sprints

5 Rounds

run 200m in 25m increments

rest :60

08/07/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:7 10/ 7 Calorie assault bike 10 Bench press (135,95)Rest 3 minutesMetcon (AMRAP - Reps)AMRAP:7 10 Calorie row 10 DB ohs (50,35)Metcon (Weight)3x5 single arm dB bench Building

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:7

10/ 7 Calorie assault bike

10 Bench press (135,95)
Rest 3 minutes

Metcon (AMRAP – Reps)

AMRAP:7

10 Calorie row

10 DB ohs (50,35)

Metcon (Weight)

3×5 single arm dB bench

Building

08/06/2018

CrossFit One Valley - CrossFitMetcon (Time)3,000m Bike erg 200 Double unders 100 Thrusters (45,35)Shoulder Press4x5 building

CrossFit One Valley – CrossFit

Metcon (Time)

3,000m Bike erg

200 Double unders

100 Thrusters (45,35)

Shoulder Press

4×5 building

08/04/2018

CrossFit One Valley - EnduranceMetcon (AMRAP - Reps)AMRAP:8 10 calorie assault bike 8 burpees rest 3 minutes AMRAP:8 12 calorie row 50 Double unders rest 3 minutes AMRAP:8 14 Lunges 14 dball cleans (80,60)

CrossFit One Valley – Endurance

Metcon (AMRAP – Reps)

AMRAP:8

10 calorie assault bike

8 burpees

rest 3 minutes

AMRAP:8

12 calorie row

50 Double unders

rest 3 minutes

AMRAP:8

14 Lunges

14 dball cleans (80,60)