01/10/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:7 20 Calorie row 20 Power snatch (95,65)rest 5 minutesMetcon (AMRAP - Reps)AMRAP:7 20 Calorie bike erg 20 Wall balls (20,14)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:7

20 Calorie row

20 Power snatch (95,65)
rest 5 minutes

Metcon (AMRAP – Reps)

AMRAP:7

20 Calorie bike erg

20 Wall balls (20,14)

01/09/2019

CrossFit One Valley - CrossFitMetcon (Time)35 Double unders 18 Ring dips 35 Dohble unders 15 Ring dips 35 Double unders 12 Ring dips 35 Double unders 9 Ring dips 35 double unders 6 Ring dips 35 Double unders 3 Ring dips 35 Double undersDeadlift (7x4@75-80%)

CrossFit One Valley – CrossFit

Metcon (Time)

35 Double unders

18 Ring dips

35 Dohble unders

15 Ring dips

35 Double unders

12 Ring dips

35 Double unders

9 Ring dips

35 double unders

6 Ring dips

35 Double unders

3 Ring dips

35 Double unders

Deadlift (7×4@75-80%)

01/08/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds)EMOM:10 Min1: 5 Bench press (225/155) Min2: 5 Strict pull up5 Min restMetcon (AMRAP - Rounds)EMOM:10 Min1: 12 GHD sit ups Min2: 10 DB thrusters (50's,35's)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds)

EMOM:10

Min1: 5 Bench press (225/155)

Min2: 5 Strict pull up
5 Min rest

Metcon (AMRAP – Rounds)

EMOM:10

Min1: 12 GHD sit ups

Min2: 10 DB thrusters (50’s,35’s)

01/07/2019

CrossFit One Valley - CrossFitMetcon (Time)5 Rounds 200m Run 400m Bike erg 200m RowFront Squatwork up to 50% and do 5 reps then 3x3 building then 1 hevy single with no misses

CrossFit One Valley – CrossFit

Metcon (Time)

5 Rounds

200m Run

400m Bike erg

200m Row

Front Squat

work up to 50% and do 5 reps

then 3×3 building

then 1 hevy single with no misses

01/05/2018

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Open gym 7am-9am Class wod 9am Team of 2 AMRAP:20 40 Calorie bike erg 20 Box jump overs (24,20) 40 Ab mat sit ups 20 Single arm dB shoulder 2 OH (50,35)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Open gym 7am-9am

Class wod 9am

Team of 2

AMRAP:20

40 Calorie bike erg

20 Box jump overs (24,20)

40 Ab mat sit ups

20 Single arm dB shoulder 2 OH (50,35)

01/04/2019

CrossFit One Valley - CrossFitMetcon (Time)100 Burpees to plate (45,25) *Every 20 burpees advance the plate 10ft + 1 Rep max Clean and jerk Time cap: 18:00Clean and Jerk

CrossFit One Valley – CrossFit

Metcon (Time)

100 Burpees to plate (45,25)

*Every 20 burpees advance the plate 10ft

+

1 Rep max Clean and jerk

Time cap: 18:00

Clean and Jerk

01/03/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)EMOM:30 Min1: 400m Bike erg Min 2: 12 T2B Min 3: Max calorie row *Score total number of calories

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

EMOM:30

Min1: 400m Bike erg

Min 2: 12 T2B

Min 3: Max calorie row

*Score total number of calories

01/02/2019

CrossFit One Valley - CrossFitShoulder Press (5x5 @ 70%)Metcon (AMRAP - Rounds and Reps)AMRAP:7 3 Ring muscle ups 50 Double unders

CrossFit One Valley – CrossFit

Shoulder Press (5×5 @ 70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP:7

3 Ring muscle ups

50 Double unders