11/01/2018

CrossFit One Valley - CrossFitMetcon (Calories)8 Minute time cap 50/35 Calorie assault bike Max Ski erg calories in remaining time5 Minute restMetcon (Calories)100 Calorie row Max bike erg calories standing up

CrossFit One Valley – CrossFit

Metcon (Calories)

8 Minute time cap

50/35 Calorie assault bike

Max Ski erg calories in remaining time
5 Minute rest

Metcon (Calories)

100 Calorie row

Max bike erg calories standing up

10/31/2018

CrossFit One Valley - CrossFitMetcon (Time)Cash in:400m Run 5 Rounds 10 Back squats from ground (185,125) 31 double unders 18 Push ups Cash out: 400m Run

CrossFit One Valley – CrossFit

Metcon (Time)

Cash in:400m Run

5 Rounds

10 Back squats from ground (185,125)

31 double unders

18 Push ups

Cash out: 400m Run

10/30/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)4 minutes to complete 3 rounds 10 pull ups 10 burpee to targetMetcon (AMRAP - Reps)4 minutes to complete Set 2 3 rounds 10 hspu 10 burpee to targetMetcon (AMRAP - Reps)4 minutes to complete 3 rounds 10 t2b 10 burpee to targetMetcon (AMRAP - Reps)Minutes 12-20 complete as many reps as possible of: 10 pull ups 10 hspu 10 t2b*if you do not complete the 3 rounds within 4 minutes you must start the next set. if you complete the 3 rounds in under 4 minutes you get to rest until the...

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

4 minutes to complete

3 rounds

10 pull ups

10 burpee to target

Metcon (AMRAP – Reps)

4 minutes to complete

Set 2

3 rounds

10 hspu

10 burpee to target

Metcon (AMRAP – Reps)

4 minutes to complete

3 rounds

10 t2b

10 burpee to target

Metcon (AMRAP – Reps)

Minutes 12-20 complete as many reps as possible of:

10 pull ups

10 hspu

10 t2b
*if you do not complete the 3 rounds within 4 minutes you must start the next set. if you complete the 3 rounds in under 4 minutes you get to rest until the next set starts

10/29/2018

CrossFit One Valley - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 minute time cap on each lift

CrossFit One Valley – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
15 minute time cap on each lift

10/27/2018

CrossFit One Valley - CrossFitMetcon (Time)OPEN GYM 7am-9am no Class WOD (K Town competition) Team of 2 100 Med ball cleans (20,14) 100 Med ball sit ups 100 Med ball box step ups (20in) P1 Works P2 Row Teams must accumulate 4,000m row *switch every 400m *once the row is complete P1 will work P2 will rest

CrossFit One Valley – CrossFit

Metcon (Time)

OPEN GYM 7am-9am

no Class WOD (K Town competition)

Team of 2

100 Med ball cleans (20,14)

100 Med ball sit ups

100 Med ball box step ups (20in)

P1 Works

P2 Row

Teams must accumulate 4,000m row

*switch every 400m

*once the row is complete P1 will work P2 will rest

10/26/2018

CrossFit One Valley - CrossFitDork (Time)6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and...

CrossFit One Valley – CrossFit

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here

10/25/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP:20 400m Bike erg 5 Squat cleans (185,125) 5 Bar muscle ups

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP:20

400m Bike erg

5 Squat cleans (185,125)

5 Bar muscle ups

10/24/2018

CrossFit One Valley - EnduranceMetcon (Calories)7 rounds 2 minute assault bike 2 minute recovery walk

CrossFit One Valley – Endurance

Metcon (Calories)

7 rounds

2 minute assault bike

2 minute recovery walk

10/24/2018

CrossFit One Valley - CrossFitBench Press (1 rep max)Metcon (AMRAP - Rounds and Reps)EMOM:10 Min 1: 5 Bench press (225,145) Min 2: 15/12 Calorie row

CrossFit One Valley – CrossFit

Bench Press (1 rep max)

Metcon (AMRAP – Rounds and Reps)

EMOM:10

Min 1: 5 Bench press (225,145)

Min 2: 15/12 Calorie row

10/23/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Time cap 8:00 800m Run Max clean and jerks (135,95)Rest 4:00Metcon (AMRAP - Reps)Time cap: 8:00 800m Run Max power snatch (135,95)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Time cap 8:00

800m Run

Max clean and jerks (135,95)
Rest 4:00

Metcon (AMRAP – Reps)

Time cap: 8:00

800m Run

Max power snatch (135,95)