08/31/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 P1 does a round then p2 goes 10 rounds total 5 each 12/10 cal echo 10 thrusters (95//65) 10 lat burpee over bar

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

P1 does a round then p2 goes

10 rounds total 5 each

12/10 cal echo

10 thrusters (95//65)

10 lat burpee over bar

08/30/2019

CrossFit One Valley - CrossFitRandy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click herePower Snatch15:00 time cap for randy + 1rm

CrossFit One Valley – CrossFit

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Power Snatch

15:00 time cap for randy + 1rm

08/29/2019

Announcements Hey guys Gold Star nutrition located across the street from the gym is letting all One Valley athletes try out cryotherapy on Wednesday 28th from 6-8pm for only $20.00!! CrossFit One Valley - CrossFitMetcon (Time)100/70 calorie row 200 double unders 50/35 Calorie echo bikeMetcon (No Measure) Accessory 4 sets :30 ring plank 15 v ups

Announcements

Hey guys Gold Star nutrition located across the street from the gym is letting all One Valley athletes try out cryotherapy on Wednesday 28th from 6-8pm for only $20.00!!

CrossFit One Valley – CrossFit

Metcon (Time)

100/70 calorie row

200 double unders

50/35 Calorie echo bike

Metcon (No Measure)

Accessory

4 sets

:30 ring plank

15 v ups

08/28/2019

Announcements Hey guys Gold Star nutrition located across the street from the gym is letting all One Valley athletes try out cryotherapy on Wednesday 28th from 6-8pm for only $20.00!! CrossFit One Valley - CrossFitMetcon (Time)4 rounds 15 deadlift 225/155 50ft handstand walkRest 3:00Metcon (Time)4 rounds 15 hspu 35 air squats

Announcements

Hey guys Gold Star nutrition located across the street from the gym is letting all One Valley athletes try out cryotherapy on Wednesday 28th from 6-8pm for only $20.00!!

CrossFit One Valley – CrossFit

Metcon (Time)

4 rounds

15 deadlift 225/155

50ft handstand walk
Rest 3:00

Metcon (Time)

4 rounds

15 hspu

35 air squats

08/27/2019

Announcements Hey guys Gold Star nutrition located across the street from the gym is letting all One Valley athletes try out cryotherapy on Wednesday 28th from 6-8pm for only $20.00!! CrossFit One Valley - CrossFitBack Squat5x3 @65-70% :03 down :02 pause in bottomMetcon (AMRAP - Reps)50 Ghd sit ups 25 Box jumps (24,20) Max hang cleans (115/75) Time cap: 6:00

Announcements

Hey guys Gold Star nutrition located across the street from the gym is letting all One Valley athletes try out cryotherapy on Wednesday 28th from 6-8pm for only $20.00!!

CrossFit One Valley – CrossFit

Back Squat

5×3 @65-70%

:03 down

:02 pause in bottom

Metcon (AMRAP – Reps)

50 Ghd sit ups

25 Box jumps (24,20)

Max hang cleans (115/75)

Time cap: 6:00

08/26/2019

CrossFit One Valley - CrossFitWZA 2019 online qualifier 2 (AMRAP - Reps)AMRAP:16 40 Alt dB snatch (50,35) 40 Pull ups 30 DB burpees 30 C2B 20 Devil press (50,35) 20 BMU

CrossFit One Valley – CrossFit

WZA 2019 online qualifier 2 (AMRAP – Reps)

AMRAP:16

40 Alt dB snatch (50,35)

40 Pull ups

30 DB burpees

30 C2B

20 Devil press (50,35)

20 BMU

08/24/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 100 Wallballs (20,14) 15 Synchro burpees 80 BJO (24,20) 15 Synchro burpees 60 KB swing (70,53) 15 Synchro burpees 40 HSPU 15 Synchro burpees 20 BMU 15 Syunchro burpees *split reps

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

100 Wallballs (20,14)

15 Synchro burpees

80 BJO (24,20)

15 Synchro burpees

60 KB swing (70,53)

15 Synchro burpees

40 HSPU

15 Synchro burpees

20 BMU

15 Syunchro burpees

*split reps

08/23/2019

CrossFit One Valley - CrossFitMetcon (Time)1k Row 10 Clean and jerks (165,115) 8 Clean and jerks (185,130) 6 Clean and jerks (205,145) 4 Clean and jerks (225,155) 2 Clean and jerks (245,170) 1 mile run

CrossFit One Valley – CrossFit

Metcon (Time)

1k Row

10 Clean and jerks (165,115)

8 Clean and jerks (185,130)

6 Clean and jerks (205,145)

4 Clean and jerks (225,155)

2 Clean and jerks (245,170)

1 mile run

08/22/2019

CrossFit One Valley - CrossFitMetcon (Time)Cash in: 100ft Lunge 4 Rounds 10 Strict pull ups 20 Hand release push ups 30 Sit ups Cash out: 100ft LungeMetcon (Weight)Dumbbell bench press 4x10 *warm up and stay at same weight for all sets

CrossFit One Valley – CrossFit

Metcon (Time)

Cash in: 100ft Lunge

4 Rounds

10 Strict pull ups

20 Hand release push ups

30 Sit ups

Cash out: 100ft Lunge

Metcon (Weight)

Dumbbell bench press

4×10

*warm up and stay at same weight for all sets

08/21/2019

CrossFit One Valley - EnduranceMetcon (Time)5 sets 90 second bike erg fast 200 meter recovery jog 60 seconds bike erg faster 100 meter recovery jog 30 seconds bike erg fastest 50 meter recovery jog Rest 2 minutes

CrossFit One Valley – Endurance

Metcon (Time)

5 sets

90 second bike erg fast

200 meter recovery jog

60 seconds bike erg faster

100 meter recovery jog

30 seconds bike erg fastest

50 meter recovery jog

Rest 2 minutes