05/01/2019

AnnouncementsHey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.CrossFit One Valley - CrossFitMetcon (Time)10 Rounds 200m Run 3 Bar muscle ups 25Ft Handstand walkMetcon (No Measure)Accessory 8 Rounds :20 work :10 rest L sit

Announcements

Hey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.

CrossFit One Valley – CrossFit

Metcon (Time)

10 Rounds

200m Run

3 Bar muscle ups

25Ft Handstand walk

Metcon (No Measure)

Accessory

8 Rounds

:20 work :10 rest

L sit

04/30/2019

AnnouncementsHey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.CrossFit One Valley - CrossFitBench Press (Build to a heavy 5 rep)Metcon (AMRAP - Reps)Bear Complex 10 @ (75,55) 8 @ (95,65) 6 @ (135,95) 4 @ (155,115) Max reps (185,125) Time cap: 10:00 Score total # of repsBear complex: Power clean Front squat Jerk Back squat Jerk *no thruster *no squat cleans

Announcements

Hey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.

CrossFit One Valley – CrossFit

Bench Press (Build to a heavy 5 rep)

Metcon (AMRAP – Reps)

Bear Complex

10 @ (75,55)

8 @ (95,65)

6 @ (135,95)

4 @ (155,115)

Max reps (185,125)

Time cap: 10:00

Score total # of reps
Bear complex:

Power clean

Front squat

Jerk

Back squat

Jerk

*no thruster

*no squat cleans

04/29/2019

AnnouncementsHey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.CrossFit One Valley - CrossFitFront SquatTempo 5x5 :03 Down :03 Pause :03 UpMetcon (Time)30/25 Calorie bike erg 30 C2B pull ups 30/25 Calorie Ski 30 SHSPU

Announcements

Hey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.

CrossFit One Valley – CrossFit

Front Squat

Tempo

5×5

:03 Down

:03 Pause

:03 Up

Metcon (Time)

30/25 Calorie bike erg

30 C2B pull ups

30/25 Calorie Ski

30 SHSPU

04/27/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class Wod 9am Team of 2 Cash in: 50/35 Calorie echo 100 Db bench press (50's,35's) 100 Db deadlift (50's,35's) 50 Synchro alt db snatch (50,35) Cash out: 50/35 Calorie echo *Split calories, bench , deadlift *synchro snatch at top

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class Wod 9am

Team of 2

Cash in: 50/35 Calorie echo

100 Db bench press (50’s,35’s)

100 Db deadlift (50’s,35’s)

50 Synchro alt db snatch (50,35)

Cash out: 50/35 Calorie echo

*Split calories, bench , deadlift

*synchro snatch at top

04/26/2019

CrossFit One Valley - CrossFitZachary Tellier (Time)For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

CrossFit One Valley – CrossFit

Zachary Tellier (Time)

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

04/25/2019

CrossFit One Valley - CrossFitMetcon (Weight)Work to a heavy complex of: 1 Power Clean 1 Front squat 1 Split jerk *3 misses onlyMetcon (Time)100 Wall balls (20,14) Every drop = 200ft farmer carry

CrossFit One Valley – CrossFit

Metcon (Weight)

Work to a heavy complex of:

1 Power Clean

1 Front squat

1 Split jerk

*3 misses only

Metcon (Time)

100 Wall balls (20,14)

Every drop = 200ft farmer carry

04/24/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)5:00 Time cap 400m Run Max calorie ski ergrest 5:00Metcon (AMRAP - Reps)5:00 Time cap 400m Run Max calorie bike ergrest 5:00Metcon (AMRAP - Reps)5:00 Time cap 400m Run Max calorie rowrest 5:00Metcon (AMRAP - Reps)5:00 Time cap 400m Run Max calorie echo bike

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

5:00 Time cap

400m Run

Max calorie ski erg
rest 5:00

Metcon (AMRAP – Reps)

5:00 Time cap

400m Run

Max calorie bike erg
rest 5:00

Metcon (AMRAP – Reps)

5:00 Time cap

400m Run

Max calorie row
rest 5:00

Metcon (AMRAP – Reps)

5:00 Time cap

400m Run

Max calorie echo bike

04/23/2019

CrossFit One Valley - CrossFitMetcon (Time)5 Rounds 5 Squat snatch (135,95) 10 T2B 15 Box jumps (24,20)Metcon (No Measure)Accessory Strict pull ups 5x5

CrossFit One Valley – CrossFit

Metcon (Time)

5 Rounds

5 Squat snatch (135,95)

10 T2B

15 Box jumps (24,20)

Metcon (No Measure)

Accessory

Strict pull ups

5×5

04/22/2019

CrossFit One Valley - CrossFitMetcon (Time)50-35-20 Calorie row KB swing (70,53)Back Squat (7x3 building )

CrossFit One Valley – CrossFit

Metcon (Time)

50-35-20

Calorie row

KB swing (70,53)

Back Squat (7×3 building )

04/20/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 500m ski erg 50 Pull ups 50 Box step ups (24,20) 50 Push ups 600m ski erg 40 Pull ups 40 Box step ups 40 Push ups 700m ski erg 30 Pull ups 30 Box step ups 30 Push ups 800m ski erg Wear 20/14 vest *split reps *1 working at a time

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

500m ski erg

50 Pull ups

50 Box step ups (24,20)

50 Push ups

600m ski erg

40 Pull ups

40 Box step ups

40 Push ups

700m ski erg

30 Pull ups

30 Box step ups

30 Push ups

800m ski erg

Wear 20/14 vest

*split reps

*1 working at a time