06/01/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9 am Team of 3 120 Calorie Row 120 Calorie Bike erg 120 Calorie Ski erg 60 Synchro Sit ups 30 Synchro Push ups 60 Synchro Air squats *All 3 working on machines, Switching every 2:00 until completion, once a machine is completed, then 1 person can rest. *Push ups synchro at top *Squat synchro at top and bottom *Sit up synchro at top

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9 am

Team of 3

120 Calorie Row

120 Calorie Bike erg

120 Calorie Ski erg

60 Synchro Sit ups

30 Synchro Push ups

60 Synchro Air squats

*All 3 working on machines, Switching every 2:00 until completion, once a machine is completed, then 1 person can rest.

*Push ups synchro at top

*Squat synchro at top and bottom

*Sit up synchro at top

05/31/2019

CrossFit One Valley - CrossFitDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsat 10:00 complete:Metcon (Time)21-15-9 Calorie row Burpee over rower

CrossFit One Valley – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
at 10:00 complete:

Metcon (Time)

21-15-9

Calorie row

Burpee over rower

05/30/2019

CrossFit One Valley - CrossFitBench Press (7x3 building )Metcon (Time)50/35 Calorie ski 50 alt dB snatch (50/35)

CrossFit One Valley – CrossFit

Bench Press (7×3 building )

Metcon (Time)

50/35 Calorie ski

50 alt dB snatch (50/35)

05/29/2019

CrossFit One Valley - CrossFitMetcon (Time)500m Row 50 Sit ups 25 KB dl (70/53) each hand 150 Double unders 25 KB dl (70/53) each hand 50 Sit ups 500m RowMetcon (Time)3 sets max L sit hold Score: total time added together

CrossFit One Valley – CrossFit

Metcon (Time)

500m Row

50 Sit ups

25 KB dl (70/53) each hand

150 Double unders

25 KB dl (70/53) each hand

50 Sit ups

500m Row

Metcon (Time)

3 sets

max L sit hold

Score: total time added together

05/28/2019

AnnouncementsMurph Schedule Monday 27 Gym opens at 7am Non coached heat 1 is at 7:30 Coached heat 2 is at 9amCrossFit One Valley - CrossFitClean and Jerk3 sets Squat clean and jerks 3 @ 65% 2 @ 75% 1 @ 85% *start a new set every 4:00Metcon (Time)50/35 Calorie echo bike 30 Strict press (95,65)

Announcements

Murph Schedule
Monday 27
Gym opens at 7am
Non coached heat 1 is at 7:30
Coached heat 2 is at 9am

CrossFit One Valley – CrossFit

Clean and Jerk

3 sets

Squat clean and jerks

3 @ 65%

2 @ 75%

1 @ 85%

*start a new set every 4:00

Metcon (Time)

50/35 Calorie echo bike

30 Strict press (95,65)

05/25/2019

AnnouncementsMurph Schedule Monday 27 Gym opens at 7am Non coached heat 1 is at 7:30 Coached heat 2 is at 9amCrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 2,000m Bike erg 30 sand bag o.s. (150/100) 2,000m Ski erg 30 sand bag squats (150/100) 1,000m Bike erg 100ft sand bag carry each 1,000m ski P1 ski p2 sand bag hold

Announcements

Murph Schedule
Monday 27
Gym opens at 7am
Non coached heat 1 is at 7:30
Coached heat 2 is at 9am

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

2,000m Bike erg

30 sand bag o.s. (150/100)

2,000m Ski erg

30 sand bag squats (150/100)

1,000m Bike erg

100ft sand bag carry each

1,000m ski

P1 ski p2 sand bag hold

05/24/2019

CrossFit One Valley - CrossFitMetcon (Time)Cash in 1k row 21-15-9 Single arm kB thruster 53/35 42-30-18 Sit ups Cash out 1k run

CrossFit One Valley – CrossFit

Metcon (Time)

Cash in 1k row

21-15-9

Single arm kB thruster 53/35

42-30-18

Sit ups

Cash out 1k run

05/23/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:10 3 Power snatch (155,105) 10 Calorie echorest 5:00Metcon (AMRAP - Reps)AMRAP:10 3 Squat snatches (155,105) 10 Calorie row

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:10

3 Power snatch (155,105)

10 Calorie echo
rest 5:00

Metcon (AMRAP – Reps)

AMRAP:10

3 Squat snatches (155,105)

10 Calorie row

05/22/2019

CrossFit One Valley - CrossFitMetcon (5 Rounds for time)Start a new round every 5:00 x 5 rounds 15 HSPU 15 T2B 15 Burpee box jump overs (24,20) *score each round

CrossFit One Valley – CrossFit

Metcon (5 Rounds for time)

Start a new round every 5:00 x 5 rounds

15 HSPU

15 T2B

15 Burpee box jump overs (24,20)

*score each round

05/21/2019

CrossFit One Valley - CrossFitFront Squat (5 rep max )Metcon (Time)10-8-6-4-2 Bar muscle up 10-10-10-10-10 Db ohs (50/35)

CrossFit One Valley – CrossFit

Front Squat (5 rep max )

Metcon (Time)

10-8-6-4-2

Bar muscle up

10-10-10-10-10

Db ohs (50/35)