07/01/2019

CrossFit One Valley - CrossFitMetcon (Weight)Emom:10 1 high hang power clean 1 hang power clean 1 squat clean *Building, holding on to the barMetcon (Time)500m row 50ft sand bag carry 10 sand bag over shoulder (150,100) 10 sand bag squats (150,100) 50ft sand bag carry back

CrossFit One Valley – CrossFit

Metcon (Weight)

Emom:10

1 high hang power clean

1 hang power clean

1 squat clean

*Building, holding on to the bar

Metcon (Time)

500m row

50ft sand bag carry

10 sand bag over shoulder (150,100)

10 sand bag squats (150,100)

50ft sand bag carry back

06/29/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am AMRAP: 25 Team of 2 50 wall balls (20,14) 40 DB snatch (50,35) 30 PVC sit-ups 20 cal echo bike 10 Bar muscle ups *one partner working at a time

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

AMRAP: 25

Team of 2

50 wall balls (20,14)

40 DB snatch (50,35)

30 PVC sit-ups

20 cal echo bike

10 Bar muscle ups

*one partner working at a time

06/28/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Amrap: 7 15/12 cal standing bike erg 10 shspuRest 3:00Metcon (AMRAP - Reps)Amrap:7 12/10 calorie ski 7 box jumps (30/24)3:00 restMetcon (AMRAP - Reps)Amrap:7 12/10 calorie row 7 burpees over the Rower *rower facing burpee

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Amrap: 7

15/12 cal standing bike erg

10 shspu
Rest 3:00

Metcon (AMRAP – Reps)

Amrap:7

12/10 calorie ski

7 box jumps (30/24)
3:00 rest

Metcon (AMRAP – Reps)

Amrap:7

12/10 calorie row

7 burpees over the Rower

*rower facing burpee

06/27/2019

CrossFit One Valley - CrossFitMetcon (Time)800-600-400-200m run 20-15-10-5 Snatch 20@ 115/75 15@ 135/95 10@155/105 5@ 185/125 Squat or powerMetcon (No Measure)Accessory 3x8 muscle snatch 3x8 snatch balance (45,35)

CrossFit One Valley – CrossFit

Metcon (Time)

800-600-400-200m run

20-15-10-5 Snatch

20@ 115/75

15@ 135/95

10@155/105

5@ 185/125

Squat or power

Metcon (No Measure)

Accessory

3×8 muscle snatch

3×8 snatch balance

(45,35)

06/26/2019

CrossFit One Valley - CrossFitMetcon (8 Rounds for time)Start a new round every 3:00 for 8 rounds 10 C2b 10 dB thrusters (50’s/35’s) 30 double unders

CrossFit One Valley – CrossFit

Metcon (8 Rounds for time)

Start a new round every 3:00 for 8 rounds

10 C2b

10 dB thrusters (50’s/35’s)

30 double unders

06/25/2019

CrossFit One Valley - CrossFitMetcon (Time)5 rounds 15/12 Calorie echo bike 10 Hang power cleans (135,95)Shoulder Press3 sets 5@65% 3@70% 1@80%

CrossFit One Valley – CrossFit

Metcon (Time)

5 rounds

15/12 Calorie echo bike

10 Hang power cleans (135,95)

Shoulder Press

3 sets

5@65%

3@70%

1@80%

06/24/2019

CrossFit One Valley - CrossFitDeadlift (Building )Metcon (AMRAP - Rounds and Reps)Amrap:10 12 T2B 12 Hand release push ups 24 air squats

CrossFit One Valley – CrossFit

Deadlift (Building )

Metcon (AMRAP – Rounds and Reps)

Amrap:10

12 T2B

12 Hand release push ups

24 air squats

06/22/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 2 1000m Bike erg 100 HSPU (p1 work, p2 hold handstand ) 100 Sit ups (p1 work, p2 hold plank) 100 Pull ups (p1 work, p2 hang from bar) 1000m Bike erg *split reps as needed *every switch = 3 synchro burpees Time cap: 30:00

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 2

1000m Bike erg

100 HSPU

(p1 work, p2 hold handstand )

100 Sit ups

(p1 work, p2 hold plank)

100 Pull ups

(p1 work, p2 hang from bar)

1000m Bike erg

*split reps as needed

*every switch = 3 synchro burpees

Time cap: 30:00

06/21/2019

CrossFit One Valley - CrossFitMetcon (Time)Cash in: 800m Run 3 Rounds 10 Devil press (50's,35's) 20 Alit pistols 20 Calorie Ski erg Cash out: 800m Run

CrossFit One Valley – CrossFit

Metcon (Time)

Cash in: 800m Run

3 Rounds

10 Devil press (50’s,35’s)

20 Alit pistols

20 Calorie Ski erg

Cash out: 800m Run

06/20/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds)Emom:20 Min1: 35 Double unders Min 2: 3 Power clean and jerks @ 65-70%

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds)

Emom:20

Min1: 35 Double unders

Min 2: 3 Power clean and jerks @ 65-70%