10/01/2018

CrossFit One Valley - CrossFit8x3 : Bench Press (8x3 building)Metcon (Time)500m Ski 50 Hand release push ups 500m Row 50 PVC sit ups

CrossFit One Valley – CrossFit

8×3 : Bench Press (8×3 building)

Metcon (Time)

500m Ski

50 Hand release push ups

500m Row

50 PVC sit ups

09/29/2018

CrossFit One Valley - CrossFitMetcon (Time)open gym 7am-9am class wod 9am Team of 2 Cash in: 100ft sled push each 50-40-30-20-10 Db s2oh (50,35) Med ball sit ups *db in each hand *split reps Cash out: 100ft sled pull each

CrossFit One Valley – CrossFit

Metcon (Time)

open gym 7am-9am

class wod 9am

Team of 2

Cash in: 100ft sled push each

50-40-30-20-10

Db s2oh (50,35)

Med ball sit ups

*db in each hand

*split reps

Cash out: 100ft sled pull each

09/28/2018

CrossFit One Valley - CrossFitPK (Time)5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here

CrossFit One Valley – CrossFit

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here

09/27/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:7 10 Goblet squats (70,53) 10 HSPUrest 3 minutesMetcon (AMRAP - Reps)AMRAP:7 10 Box jumps (24,20) 10 Pull upsrest 3minutesMetcon (AMRAP - Reps)AMRAP:7 10 Calorie bike erg 10 Burpees

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:7

10 Goblet squats (70,53)

10 HSPU
rest 3 minutes

Metcon (AMRAP – Reps)

AMRAP:7

10 Box jumps (24,20)

10 Pull ups
rest 3minutes

Metcon (AMRAP – Reps)

AMRAP:7

10 Calorie bike erg

10 Burpees

09/26/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds)EMOM:30 Min1: 15/12 Calorie assault bike Min2: 50ft Sled push Min3: 4 ring muscle ups

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds)

EMOM:30

Min1: 15/12 Calorie assault bike

Min2: 50ft Sled push

Min3: 4 ring muscle ups

09/25/2018

CrossFit One Valley - CrossFitPush Jerk (6x5@ 40,50,60,65,70,75%)Metcon (Time)5 Rounds 10 DB squat snatch (50,35) 50 Dball sprint (100,80)

CrossFit One Valley – CrossFit

Push Jerk (6×5@ 40,50,60,65,70,75%)

Metcon (Time)

5 Rounds

10 DB squat snatch (50,35)

50 Dball sprint (100,80)

09/24/2018

CrossFit One Valley - CrossFitPower Clean1 Power clean every :20 for 7 Minutes @ 75-80%Metcon (Time)300 Double unders *break or stop = 10 air squats

CrossFit One Valley – CrossFit

Power Clean

1 Power clean every :20 for 7 Minutes @ 75-80%

Metcon (Time)

300 Double unders

*break or stop = 10 air squats

09/21/2018

CrossFit One Valley - CrossFit5k Row (Time)Max Effort 5k Row5k Run (Time)Max Effort 5k Run5k Erg (Time)5k Erg10k Bike erg (Time)10k bike erg

CrossFit One Valley – CrossFit

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

5k Erg (Time)

5k Erg

10k Bike erg (Time)

10k bike erg

09/20/2018

CrossFit One Valley - CrossFitMetcon (Time)5 Rounds 21 Box jumps (24,20) 15 PVC sit ups 9 HSPUDeadlift (7x1 Building )

CrossFit One Valley – CrossFit

Metcon (Time)

5 Rounds

21 Box jumps (24,20)

15 PVC sit ups

9 HSPU

Deadlift (7×1 Building )

Thursday September 20, 2018

CrossFit One Valley - EnduranceMetcon (10 Rounds for time)Every 2 minutes for 20 Minutes: 100m sprint *Use All of the rest time. These should be 100% efforts

CrossFit One Valley – Endurance

Metcon (10 Rounds for time)

Every 2 minutes for 20 Minutes:

100m sprint

*Use All of the rest time. These should be 100% efforts