12/01/2018

CrossFit One Valley - CrossFitMetcon (Time)open gym 7-9 class at 9 am Team of 2 2,000m Row 20 Synchro burpee over db 50 Db Deadlift (50's,35's) 4,000m Bike erg 20 Synchro burpee over db 50 Db shoulder to overhead (50's,35's) *burpee together, split other reps

CrossFit One Valley – CrossFit

Metcon (Time)

open gym 7-9

class at 9 am

Team of 2

2,000m Row

20 Synchro burpee over db

50 Db Deadlift (50’s,35’s)

4,000m Bike erg

20 Synchro burpee over db

50 Db shoulder to overhead (50’s,35’s)

*burpee together, split other reps

11/30/2018

CrossFit One Valley - CrossFitLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

CrossFit One Valley – CrossFit

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

11/29/2018

CrossFit One Valley - CrossFitMetcon (Time)1500m Row 150 Double unders 1 mile run

CrossFit One Valley – CrossFit

Metcon (Time)

1500m Row

150 Double unders

1 mile run

11/28/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:8 10/7 Calorie assault bike 1 rope climbrest 2:00Metcon (AMRAP - Reps)AMRAP:8 10 GHD sit ups 10 Wallballs (20,14)rest 2:00Metcon (AMRAP - Reps)AMRAP:8 10 Calorie bike erg standing 10 Push ups

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:8

10/7 Calorie assault bike

1 rope climb
rest 2:00

Metcon (AMRAP – Reps)

AMRAP:8

10 GHD sit ups

10 Wallballs (20,14)
rest 2:00

Metcon (AMRAP – Reps)

AMRAP:8

10 Calorie bike erg standing

10 Push ups

11/27/2018

CrossFit One Valley - CrossFitPush Press (work to a heavy 5 )Metcon (Time)5 Rounds 10 Alt db snatch (50,35) 10 DB ohs (50,35) (5 reps on each arm) 25ft OH walking lunge (50,35)

CrossFit One Valley – CrossFit

Push Press (work to a heavy 5 )

Metcon (Time)

5 Rounds

10 Alt db snatch (50,35)

10 DB ohs (50,35) (5 reps on each arm)

25ft OH walking lunge (50,35)

11/26/2018

CrossFit One Valley - CrossFitMetcon (Time)10 Rounds 250m Row 5 Burpee box jump over (24,20) 3 Squat cleans (185,125)

CrossFit One Valley – CrossFit

Metcon (Time)

10 Rounds

250m Row

5 Burpee box jump over (24,20)

3 Squat cleans (185,125)

11/24/2018

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7-9 Class at 9 Team of 2 40–30-20-10 Calorie assault bike Power clean (135/95)

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7-9

Class at 9

Team of 2

40–30-20-10

Calorie assault bike

Power clean (135/95)

11/20/2018

CrossFit One Valley - CrossFitMetcon (Time)40-30-20-10 Pull up sit up push upBack Squat5@70% 4@75% 3@80% 2@85% 1@90% 1@90%

CrossFit One Valley – CrossFit

Metcon (Time)

40-30-20-10

Pull up

sit up

push up

Back Squat

5@70%

4@75%

3@80%

2@85%

1@90%

1@90%

11/19/2018

CrossFit One Valley - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1- Hang power clean (135,95) 30 Double unders after each setBench Press (5x5@75%)

CrossFit One Valley – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1-

Hang power clean (135,95)

30 Double unders after each set

Bench Press (5×5@75%)

11/05/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)4 minute time cap 500m ski erg Max double unders in remaining time.500m Ski erg (Time)500m for timeFront SquatTempo 5x5 45,50,55,60,65%

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

4 minute time cap

500m ski erg

Max double unders in remaining time.

500m Ski erg (Time)

500m for time

Front Squat

Tempo

5×5

45,50,55,60,65%