02/01/2019

CrossFit One Valley - CrossFitMetcon (Time)10 Rounds 3 Power cleans (185,125) 6 Box jumps (30,24) 9 T2B

CrossFit One Valley – CrossFit

Metcon (Time)

10 Rounds

3 Power cleans (185,125)

6 Box jumps (30,24)

9 T2B

01/31/2019

CrossFit One Valley - CrossFitMetcon (Time)50-40-30-20-10 Double under 2 - 2 - 2 - 2 - 2 Rope climbShoulder Press (3 rep max)

CrossFit One Valley – CrossFit

Metcon (Time)

50-40-30-20-10 Double under

2 – 2 – 2 – 2 – 2 Rope climb

Shoulder Press (3 rep max)

01/30/2019

CrossFit One Valley - CrossFitMetcon (Time)100Ft Dball carry (100,80) 20 Power snatch (135,95) 100Ft Dball carry (100,80) 20 Squat snatch (165,115) 100Ft Dball carry (100,80)

CrossFit One Valley – CrossFit

Metcon (Time)

100Ft Dball carry (100,80)

20 Power snatch (135,95)

100Ft Dball carry (100,80)

20 Squat snatch (165,115)

100Ft Dball carry (100,80)

01/29/2019

CrossFit One Valley - CrossFitBack Squat (5x5 building )Metcon (Time)6 Rounds 400m Bike erg 12 GHD sit ups 25Ft Handstand walk

CrossFit One Valley – CrossFit

Back Squat (5×5 building )

Metcon (Time)

6 Rounds

400m Bike erg

12 GHD sit ups

25Ft Handstand walk

01/28/2019

CrossFit One Valley - CrossFitDeadlift (7x5 building )Metcon (AMRAP - Reps)AMRAP:7 10 OHS (135,95) 10 Pull ups

CrossFit One Valley – CrossFit

Deadlift (7×5 building )

Metcon (AMRAP – Reps)

AMRAP:7

10 OHS (135,95)

10 Pull ups

01/26/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 50 clean and Jerks (185,125) 100 calorie assault bike 50 burpee box jumps (24,20)

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

50 clean and Jerks (185,125) 100 calorie assault bike

50 burpee box jumps (24,20)

01/25/2019

CrossFit One Valley - EnduranceMetcon (Calories)Assault bike Emom:10 12 second sprint 30 seconds air squats at recovery pace 18 seconds rest

CrossFit One Valley – Endurance

Metcon (Calories)

Assault bike

Emom:10

12 second sprint

30 seconds air squats at recovery pace

18 seconds rest

01/25/2019

CrossFit One Valley - CrossFitMetcon (Time)200m Row 30 Alt pistols 30 C2B 200m Row 20 Alt pistols 20 C2B 200m Row 10 Alt pistols 10 C2BMetcon (No Measure)4 Sets for quality 20 V-ups 20 Deficit push ups (45,25)

CrossFit One Valley – CrossFit

Metcon (Time)

200m Row

30 Alt pistols

30 C2B

200m Row

20 Alt pistols

20 C2B

200m Row

10 Alt pistols

10 C2B

Metcon (No Measure)

4 Sets for quality

20 V-ups

20 Deficit push ups (45,25)

01/24/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)EMOM:20 Min1: Max Double unders Min2: 400m Bike erg standing *mens damper: 10, womens: 8 *score = # of double unders

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

EMOM:20

Min1: Max Double unders

Min2: 400m Bike erg standing

*mens damper: 10, womens: 8

*score = # of double unders

01/23/2019

CrossFit One Valley - CrossFitBench Press (work to a heavy 2 rep)Metcon (Time)30 Bench press (155,105) 50 Dball squats (100,80)

CrossFit One Valley – CrossFit

Bench Press (work to a heavy 2 rep)

Metcon (Time)

30 Bench press (155,105)

50 Dball squats (100,80)