01/22/2019

CrossFit One Valley - CrossFitMetcon (Time)2 Rounds 25 Burpee box jump overs (24,20) 50 Alt db snatch (50,35) 25 T2b rest 3:00

CrossFit One Valley – CrossFit

Metcon (Time)

2 Rounds

25 Burpee box jump overs (24,20)

50 Alt db snatch (50,35)

25 T2b

rest 3:00

01/21/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Start a new round every 2:30 x 10 rounds 200m Row Max squat cleans (185,125) *score = total # of reps

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Start a new round every 2:30 x 10 rounds

200m Row

Max squat cleans (185,125)

*score = total # of reps

01/19/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am-9am Class WOD 9am Team of 2 100 Calorie bike erg standing 80 Power snatch (95,65) 50 Synchro bar facing burpees

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am-9am

Class WOD 9am

Team of 2

100 Calorie bike erg standing

80 Power snatch (95,65)

50 Synchro bar facing burpees

01/18/2019

CrossFit One Valley - CrossFitMetcon (Time)50 Calorie assault bike 50 GHD sit ups 800m Run 50 GHD sit ups 50 Calorie assault bike

CrossFit One Valley – CrossFit

Metcon (Time)

50 Calorie assault bike

50 GHD sit ups

800m Run

50 GHD sit ups

50 Calorie assault bike

01/17/2019

CrossFit One Valley - CrossFitMetcon (Time)3 Rounds work: rest 1:1 Clean and jerks 5 @ 185/125 4 @205/135 3 @225/155 2 @245/185 1 @265/185

CrossFit One Valley – CrossFit

Metcon (Time)

3 Rounds work: rest 1:1

Clean and jerks

5 @ 185/125

4 @205/135

3 @225/155

2 @245/185

1 @265/185

01/16/2019

CrossFit One Valley - CrossFitMetcon (8 Rounds for time)Start a new round every 4:00x 8 rounds(32:00 total) 12/10 Calorie ski erg 12/10 Calorie bike erg 12/10 Calorie row 12/10 Calorie assault bike

CrossFit One Valley – CrossFit

Metcon (8 Rounds for time)

Start a new round every 4:00x 8 rounds(32:00 total)

12/10 Calorie ski erg

12/10 Calorie bike erg

12/10 Calorie row

12/10 Calorie assault bike

01/15/2019

CrossFit One Valley - CrossFitBack Squat (6x6@60%)Metcon (Time)30 Kb swings (70,53) 30 Burpee over kb

CrossFit One Valley – CrossFit

Back Squat (6×6@60%)

Metcon (Time)

30 Kb swings (70,53)

30 Burpee over kb

01/14/2019

CrossFit One Valley - CrossFitMetcon (Time)10 Bar muscle ups 20 HSPU 50Ft Db lunge (50's,35's) 10 Bar muscle ups 20 HSPU 75Ft Db lunge (50's,35's) 10 Bar muscle ups 20 HSPU 100ft Db lunge (50's,35's)

CrossFit One Valley – CrossFit

Metcon (Time)

10 Bar muscle ups

20 HSPU

50Ft Db lunge (50’s,35’s)

10 Bar muscle ups

20 HSPU

75Ft Db lunge (50’s,35’s)

10 Bar muscle ups

20 HSPU

100ft Db lunge (50’s,35’s)

01/12/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Open gym 7am-9am Class WOD 9am Team of 2 AMRAP:20 100ft Farmer carry (70’s/53’s) each 100 Double unders split 40 Alt dB snatch (50/35) 100 Double unders 100ft Farmer carry (70’s/53’s) each P1: Work P2: Hang from pull up bar

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Open gym 7am-9am

Class WOD 9am

Team of 2

AMRAP:20

100ft Farmer carry (70’s/53’s) each

100 Double unders split

40 Alt dB snatch (50/35)

100 Double unders

100ft Farmer carry (70’s/53’s) each

P1: Work

P2: Hang from pull up bar

01/11/2019

CrossFit One Valley - CrossFitMetcon (Time)60/50 Calorie assault bike 40 Calorie row 20 reps of bear complex (185,125)

CrossFit One Valley – CrossFit

Metcon (Time)

60/50 Calorie assault bike

40 Calorie row

20 reps of bear complex (185,125)