03/01/2019

CrossFit One Valley - CrossFitCrossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175# *Round 5 - 7 @ 315# / 205# Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.Crossfit Games Open 19.2 Masters (55+) (AMRAP - Reps)8...

CrossFit One Valley – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

02/28/2019

CrossFit One Valley - CrossFitMetcon (Time)Team of 2 100 Calorie row 100 Calorie bike erg 100 Calorie ski erg

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

100 Calorie row

100 Calorie bike erg

100 Calorie ski erg

02/27/2019

CrossFit One Valley - CrossFitBench Press (10 minutes to build to a heavy 2)Metcon (Time)5 Rounds 5 Bench press (205,135) 50 Double unders 15 GHD sit ups :60 rest

CrossFit One Valley – CrossFit

Bench Press (10 minutes to build to a heavy 2)

Metcon (Time)

5 Rounds

5 Bench press (205,135)

50 Double unders

15 GHD sit ups

:60 rest

02/26/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Minute 0-15:00 AMRAP 5 Ring muscle ups 10 Hang squat cleans (95,65) 200m Run Then Minute 15:00-22:00 build to a 1 rm hang squat cleanHang Clean

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Minute 0-15:00

AMRAP

5 Ring muscle ups

10 Hang squat cleans (95,65)

200m Run

Then

Minute 15:00-22:00

build to a 1 rm hang squat clean

Hang Clean

02/25/2019

CrossFit One Valley - CrossFitDeadlift (10 min to work to a heavy 1)Metcon (Time)30 Db OHS (50,35) 30 Box jumps (24,20) 30 Calorie assault bike

CrossFit One Valley – CrossFit

Deadlift (10 min to work to a heavy 1)

Metcon (Time)

30 Db OHS (50,35)

30 Box jumps (24,20)

30 Calorie assault bike

02/23/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am CrossFit Games Open 19.1 0r Team of 2 50-40-30-20-10 Calorie bike erg Push up 100-80-60-40-20 Sit up

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

CrossFit Games Open 19.1

0r

Team of 2

50-40-30-20-10

Calorie bike erg

Push up

100-80-60-40-20

Sit up

02/22/2019

CrossFit One Valley - CrossFitCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row...

CrossFit One Valley – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

02/21/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds)EMOM:30 Min1: 400m Bike erg Min2: 200m Row Min 3: Recovery pace assault bike

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds)

EMOM:30

Min1: 400m Bike erg

Min2: 200m Row

Min 3: Recovery pace assault bike

02/20/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP:15 3 Deadlift (185,125) 3 Front squat (185,125) 3 S2OH (185,125) 100ft Dball carry (100,80)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP:15

3 Deadlift (185,125)

3 Front squat (185,125)

3 S2OH (185,125)

100ft Dball carry (100,80)

02/19/2019

CrossFit One Valley - CrossFitPower SnatchComplete 10 reps every 5:00 x 3 sets for quality set 1: 70% set 2: 80% set 3: 85% *all singles no tngMetcon (Time)20-40-60-80 Double unders 20-15-10-5 T2B

CrossFit One Valley – CrossFit

Power Snatch

Complete 10 reps every 5:00 x 3 sets for quality

set 1: 70%

set 2: 80%

set 3: 85%

*all singles no tng

Metcon (Time)

20-40-60-80 Double unders

20-15-10-5 T2B