04/01/2019

CrossFit One Valley - CrossFitBench Press (5x3@80%)Metcon (Time)30/20 Calorie bike erg 50 GHD sit ups 30/20 Calorie bike erg 40 T2B 30/20 Calorie bike erg 30 Sit ups 30/20 Calorie bike erg

CrossFit One Valley – CrossFit

Bench Press (5×3@80%)

Metcon (Time)

30/20 Calorie bike erg

50 GHD sit ups

30/20 Calorie bike erg

40 T2B

30/20 Calorie bike erg

30 Sit ups

30/20 Calorie bike erg

03/30/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 2 100-80-60-40-20 Calorie bike erg 50-40-30-20-10 Wall ball (20,14) 25-20-15-10-5 Hang power clean (115,75) *both partners working at a time *can not start hang power cleans until wall balls or bike erg is finished for that round

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 2

100-80-60-40-20 Calorie bike erg

50-40-30-20-10 Wall ball (20,14)

25-20-15-10-5 Hang power clean (115,75)

*both partners working at a time

*can not start hang power cleans until wall balls or bike erg is finished for that round

03/29/2019

CrossFit One Valley - CrossFitMetcon (Time)10 Rounds 10 Box step ups (24,20) 200m Run 10 Pull ups *if you have a 20/14 lb vest wear it

CrossFit One Valley – CrossFit

Metcon (Time)

10 Rounds

10 Box step ups (24,20)

200m Run

10 Pull ups

*if you have a 20/14 lb vest wear it

03/28/2019

CrossFit One Valley - CrossFitClean and Jerk (work to a 2 rep max)Metcon (Time)30/20 Calorie echo bike 15 Dball o.s. (100,80)

CrossFit One Valley – CrossFit

Clean and Jerk (work to a 2 rep max)

Metcon (Time)

30/20 Calorie echo bike

15 Dball o.s. (100,80)

03/27/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:8 14/12 Calorie bike erg 2 Rope climbsrest 4:00Metcon (AMRAP - Reps)AMRAP:8 14/12 Calorie ski erg 5 Burpee box jumps (24,20)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:8

14/12 Calorie bike erg

2 Rope climbs
rest 4:00

Metcon (AMRAP – Reps)

AMRAP:8

14/12 Calorie ski erg

5 Burpee box jumps (24,20)

03/26/2019

CrossFit One Valley - CrossFitMetcon (Time)4 Rounds 35 Double unders 10 Ring dips 35 Double unders 10 Kb swings (70,53)Front Squat (3x3 @80% +5 lbs)If you missed the last 3x3 @80% we did 2 weeks ago, then do 80% today and do not add 5lbsFront Squat (3x3 @80% +5 lbs)If you missed the last 3x3 @80% we did 2 weeks ago, then do 80% today and do not add 5lbs

CrossFit One Valley – CrossFit

Metcon (Time)

4 Rounds

35 Double unders

10 Ring dips

35 Double unders

10 Kb swings (70,53)

Front Squat (3×3 @80% +5 lbs)

If you missed the last 3×3 @80% we did 2 weeks ago, then do 80% today and do not add 5lbs

Front Squat (3×3 @80% +5 lbs)

If you missed the last 3×3 @80% we did 2 weeks ago, then do 80% today and do not add 5lbs

03/25/2019

CrossFit One Valley - CrossFitDeadlift (4x10)work up to a challenging but manageable weight then complete 4 sets of 10 reps at that weight.Metcon (Time)50 Strict press (45,35) 50 Sit ups 25 Strict press (75,55) 25 sit ups

CrossFit One Valley – CrossFit

Deadlift (4×10)

work up to a challenging but manageable weight then complete 4 sets of 10 reps at that weight.

Metcon (Time)

50 Strict press (45,35)

50 Sit ups

25 Strict press (75,55)

25 sit ups

03/23/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 2 100 Calorie row 25 Synchro bbjo (24,20) 100 Synchro sit ups 25 Synchro bbjo (24,20) 100 Deadlift (185,125) *each team needs 2 boxes

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 2

100 Calorie row

25 Synchro bbjo (24,20)

100 Synchro sit ups

25 Synchro bbjo (24,20)

100 Deadlift (185,125)

*each team needs 2 boxes

03/22/2019

CrossFit One Valley - CrossFitCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Teens (Ages 14-15) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters Scaled (55+) (Time)33-27-21-15-9 reps for time of: Thrusters 45lb/35lb Jumping pull-ups Time cap: 20 minutesCrossfit Games Open...

CrossFit One Valley – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

03/21/2019

CrossFit One Valley - CrossFitMetcon (Time)Team of 2 200 Calorie ski erg 200 Calorie echo

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

200 Calorie ski erg

200 Calorie echo