01/01/2019

CrossFit One Valley - CrossFitMetcon (Time)Happy New Year!! Open gym 8am Class 9am Team of 2 1 Mile run 100 Deadlifts (95,65) 150 Bench press (95,65) 200 Back squats (95,65) 1 Mile run *Wear a #20/#14 vest *both partners run/ split reps

CrossFit One Valley – CrossFit

Metcon (Time)

Happy New Year!!

Open gym 8am

Class 9am

Team of 2

1 Mile run

100 Deadlifts (95,65)

150 Bench press (95,65)

200 Back squats (95,65)

1 Mile run

*Wear a #20/#14 vest

*both partners run/ split reps

12/31/2018

CrossFit One Valley - CrossFitMetcon (Time)Class times: 9am, open gym 1-4, 4pm 2018 CrossFit Games masters/ teens "AG Chipper" 30 Deficit HSPU (4.5in,3in) 40 Deadlifts (225,155) 50 Calorie Bike erg 60 Bar Facing burpees Time cap:16

CrossFit One Valley – CrossFit

Metcon (Time)

Class times: 9am, open gym 1-4, 4pm

2018 CrossFit Games masters/ teens

“AG Chipper”

30 Deficit HSPU (4.5in,3in)

40 Deadlifts (225,155)

50 Calorie Bike erg

60 Bar Facing burpees

Time cap:16

12/29/2018

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am-9am Class 9am Team of 2 100 Calorie assault bike 50 Db box step overs (50's,35's) 50 Db clean and jerks 100 Calorie assault bike

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am-9am

Class 9am

Team of 2

100 Calorie assault bike

50 Db box step overs (50’s,35’s)

50 Db clean and jerks

100 Calorie assault bike

12/28/2018

CrossFit One Valley - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit One Valley – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

12/27/2018

CrossFit One Valley - CrossFitDeadlift (7 sets to build to a heavy 3 )Metcon (Time)30 Shoulder to overhead (115,75) 15 Dball over the shoulder (100,80)

CrossFit One Valley – CrossFit

Deadlift (7 sets to build to a heavy 3 )

Metcon (Time)

30 Shoulder to overhead (115,75)

15 Dball over the shoulder (100,80)

12/26/2018

CrossFit One Valley - CrossFitMetcon (Time)Cash in: 800m Run then 3 rounds 21 Alt db snatch (50,35) 15 T2B 9 Burpees to target Cash put 800m Run

CrossFit One Valley – CrossFit

Metcon (Time)

Cash in: 800m Run

then 3 rounds

21 Alt db snatch (50,35)

15 T2B

9 Burpees to target

Cash put 800m Run

12/24/2018

CrossFit One Valley - CrossFitMetcon (Time)8am,9am,4pm,5pm classes only 10 Rounds 10/7 Calorie assault bike 5 Clean and jerks (155,115) 10/7 Calorie row

CrossFit One Valley – CrossFit

Metcon (Time)

8am,9am,4pm,5pm classes only

10 Rounds

10/7 Calorie assault bike

5 Clean and jerks (155,115)

10/7 Calorie row

12/22/2018

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am 12 Days of Christmas 1 Bar muscle up 2 Burpees 3 Goblet squats (70,53) 4 Box jumps (24,20) 5 S2OH (135,95) 6 T2B 7 Wall balls (20,14) 8 Kb swings (70,53) 9 GHD sit ups 10 Calorie row 11 Push ups 12 Squat cleans (135,95)Perform the workout like the song 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 11-10-9-8-7-6-5-4-3-2-1 12-11-10-9-8-7-6-5-4-3-2-1

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

12 Days of Christmas

1 Bar muscle up

2 Burpees

3 Goblet squats (70,53)

4 Box jumps (24,20)

5 S2OH (135,95)

6 T2B

7 Wall balls (20,14)

8 Kb swings (70,53)

9 GHD sit ups

10 Calorie row

11 Push ups

12 Squat cleans (135,95)
Perform the workout like the song

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

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

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

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

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

12/21/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:7 70/ 50 Calorie row max push ups1:00 transitionMetcon (AMRAP - Reps)AMRAP:7 70/50 Calorie ski Max sit ups1:00 transitionMetcon (AMRAP - Reps)AMRAP:7 70/50 Calorie Bike erg max Burpee box jump overs

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:7

70/ 50 Calorie row

max push ups
1:00 transition

Metcon (AMRAP – Reps)

AMRAP:7

70/50 Calorie ski

Max sit ups
1:00 transition

Metcon (AMRAP – Reps)

AMRAP:7

70/50 Calorie Bike erg

max Burpee box jump overs

12/20/2018

CrossFit One Valley - CrossFitBench Press (6x2@75-80%)Metcon (Time)30 GHD sit ups 20 SHSPU 10 Bar muscle ups 20 SHSPU 30 GHD sit ups

CrossFit One Valley – CrossFit

Bench Press (6×2@75-80%)

Metcon (Time)

30 GHD sit ups

20 SHSPU

10 Bar muscle ups

20 SHSPU

30 GHD sit ups