07/20/2019

CrossFit One Valley - CrossFitMetcon (Calories)Open gym 7am Class WOD 9am Team of 2 50 Partner deadlifts (225,185) 800m Run together 50 Alt power cleans (135,95) Max Calorie Echo in remaining time Time cap 22:00 *score: total number of calories

CrossFit One Valley – CrossFit

Metcon (Calories)

Open gym 7am

Class WOD 9am

Team of 2

50 Partner deadlifts (225,185)

800m Run together

50 Alt power cleans (135,95)

Max Calorie Echo in remaining time

Time cap 22:00

*score: total number of calories

07/19/2019

CrossFit One Valley - CrossFitJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereBench Press (10 rm)

CrossFit One Valley – CrossFit

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Bench Press (10 rm)

07/18/2019

CrossFit One Valley - CrossFitMetcon (Time)10 Push press at each weight 75,55 95,65 135,95 155,105 185,125 12 Pull ups after each set *drop bar during the 10 reps or break up pull ups = 100ft sand bag carry (150,135):90 Max calories on echo bike (Calories)Max calories in :90 on echo bike

CrossFit One Valley – CrossFit

Metcon (Time)

10 Push press at each weight

75,55

95,65

135,95

155,105

185,125

12 Pull ups after each set

*drop bar during the 10 reps or break up pull ups = 100ft sand bag carry (150,135)

:90 Max calories on echo bike (Calories)

Max calories in :90 on echo bike

07/17/2019

CrossFit One Valley - CrossFitMetcon (Time)50-40-30-20-10 Double under 25-20-15-10-5 Wall ball (20,14)rest 3:00Metcon (Time)5 Rounds 300m SKi 6 Devil press (50's,35's)rest 3:00Metcon (Time)50 Calorie row 50 GHD sit ups

CrossFit One Valley – CrossFit

Metcon (Time)

50-40-30-20-10 Double under

25-20-15-10-5 Wall ball (20,14)
rest 3:00

Metcon (Time)

5 Rounds

300m SKi

6 Devil press (50’s,35’s)
rest 3:00

Metcon (Time)

50 Calorie row

50 GHD sit ups

07/16/2019

CrossFit One Valley - CrossFitPower Clean1 rep every :20 x 7:00@ 70-75%Metcon (Time)5-4-3-2-1 Squat clean (205,135) 10-8-6-4-2 Burpee over bar

CrossFit One Valley – CrossFit

Power Clean

1 rep every :20 x 7:00@ 70-75%

Metcon (Time)

5-4-3-2-1 Squat clean (205,135)

10-8-6-4-2 Burpee over bar

07/15/2019

CrossFit One Valley - CrossFitMetcon (Time)800m run 200ft fwd lunge 200ft backward lunge 75 box step ups (24/20) 200ft fwd lunge 200ft backward lunge 800m run *wear 20/14 vestMetcon (No Measure)Accessory 4 rounds :60 plank :30 v ups :30 rest

CrossFit One Valley – CrossFit

Metcon (Time)

800m run

200ft fwd lunge

200ft backward lunge

75 box step ups (24/20)

200ft fwd lunge

200ft backward lunge

800m run

*wear 20/14 vest

Metcon (No Measure)

Accessory

4 rounds

:60 plank

:30 v ups

:30 rest

07/13/2019

CrossFit One Valley - CrossFitMetcon (Time)OPEN GYM 7AM CLASS WOD 9AM TEAM OF 2 Cash in: 50 Calorie echo bike 50 Synchro push ups 100 Box jump overs (24,20) 100 Deadlifts (185,125) 100 Single arm db hand clean and jerk (50,35) 100 Synchro sit ups 50 Synchro Air squats Cash out: 50 Calorie echo

CrossFit One Valley – CrossFit

Metcon (Time)

OPEN GYM 7AM

CLASS WOD 9AM

TEAM OF 2

Cash in: 50 Calorie echo bike

50 Synchro push ups

100 Box jump overs (24,20)

100 Deadlifts (185,125)

100 Single arm db hand clean and jerk (50,35)

100 Synchro sit ups

50 Synchro Air squats

Cash out: 50 Calorie echo

07/12/2019

CrossFit One Valley - CrossFitFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups8:00 time capThruster (2 rep max, 18:00 time cap for fran + 2rm)

CrossFit One Valley – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8:00 time cap

Thruster (2 rep max, 18:00 time cap for fran + 2rm)

07/11/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP:15 400m Bike erg 50 Double unders 5 Hang power cleans (135,95) *adding each round, rounds 7+ stay at (245,155) example: rd1: (135,95) rd2: (155,105) rd3: (165,115) rd4: (185,125) rd5: (205,135) rd6: (225,145) rd7: (245,155)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP:15

400m Bike erg

50 Double unders

5 Hang power cleans (135,95)

*adding each round, rounds 7+ stay at (245,155)

example:

rd1: (135,95)

rd2: (155,105)

rd3: (165,115)

rd4: (185,125)

rd5: (205,135)

rd6: (225,145)

rd7: (245,155)

07/10/2019

CrossFit One Valley - CrossFitSplit Jerk (7x2 building, not a max)Metcon (Time)50 HSPU 50 T2B *every break = 5 Burpees

CrossFit One Valley – CrossFit

Split Jerk (7×2 building, not a max)

Metcon (Time)

50 HSPU

50 T2B

*every break = 5 Burpees