07/09/2019

CrossFit One Valley - CrossFitMetcon (4 Rounds for time)4 Rounds 500m SKi 1,000m Bike erg 400m Run rest 2:00 *score each roundMetcon (No Measure)Accessory 4 Sets 10 Seated kb strict press per arm 20 Def push ups (45,25)

CrossFit One Valley – CrossFit

Metcon (4 Rounds for time)

4 Rounds

500m SKi

1,000m Bike erg

400m Run

rest 2:00

*score each round

Metcon (No Measure)

Accessory

4 Sets

10 Seated kb strict press per arm

20 Def push ups (45,25)

07/009/2019

CrossFit One Valley - EnduranceMetcon (Time)4 Rounds 25 Box jumps (24,20) :60 step ups at recovery pace rest :60

CrossFit One Valley – Endurance

Metcon (Time)

4 Rounds

25 Box jumps (24,20)

:60 step ups at recovery pace

rest :60

07/08/2019

CrossFit One Valley - CrossFitMetcon (Time)5 rounds (21/14) Calorie echo 10 Deadlift 225/155Front Squat (3 sets 3@65% 2@75% 1@85%)

CrossFit One Valley – CrossFit

Metcon (Time)

5 rounds

(21/14) Calorie echo

10 Deadlift 225/155

Front Squat (3 sets 3@65% 2@75% 1@85%)

07/06/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 2 50 Calorie Echo bike 50 Synchro med ball cleans (20,14) 50 Calorie SKi 50 Synchro single arm db push press (50,35) 50 Calorie row 50 Synchro T2B

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 2

50 Calorie Echo bike

50 Synchro med ball cleans (20,14)

50 Calorie SKi

50 Synchro single arm db push press (50,35)

50 Calorie row

50 Synchro T2B

07/05/2019

CrossFit One Valley - CrossFitMetcon (Time)6 Rounds 5 Power snatch (135/95) 5 OHS 500m Bike ergMetcon (No Measure)4 sets 5 strict pull ups 10 strict dips

CrossFit One Valley – CrossFit

Metcon (Time)

6 Rounds

5 Power snatch (135/95)

5 OHS

500m Bike erg

Metcon (No Measure)

4 sets

5 strict pull ups

10 strict dips

07/04/2019

CrossFit One Valley - CrossFitJosie (Time)Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb.Open gym 7am Class WOD 9am Partner Josie *run together, share bar, synchro burpees

CrossFit One Valley – CrossFit

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
Open gym 7am

Class WOD 9am

Partner Josie

*run together, share bar, synchro burpees

07/03/2019

CrossFit One Valley - CrossFitAnnie (Time)50-40-30-20-10 Double-unders Sit-upsBack Squat (5x5 with :03 pause @55-60%)

CrossFit One Valley – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Back Squat (5×5 with :03 pause @55-60%)

07/02/2019

CrossFit One Valley - CrossFitBench Press (7x3 building )Metcon (Time)10-8-6-4-2 bmu 10 single arm Db strict press (5perarm) (50,35)

CrossFit One Valley – CrossFit

Bench Press (7×3 building )

Metcon (Time)

10-8-6-4-2 bmu

10 single arm Db strict press (5perarm)

(50,35)