CrossFit One Valley - CrossFitBench Press (build to a heavy single )Metcon (Time)50/35 Calorie ski 50 Double kb deadlift (70,53) 25 Burpee over kb *advance kbs every 10 reps
50/35 Calorie ski
50 Double kb deadlift (70,53)
25 Burpee over kb
*advance kbs every 10 reps
CrossFit One Valley - CrossFitPower clean and JerkEMOM:7 2 power clean and jerks @75-80% of jerkMetcon (Time)5 Rounds 20 Wallballs (20/14) 5 BMU
EMOM:7
2 power clean and jerks @75-80% of jerk
5 Rounds
20 Wallballs (20/14)
5 BMU
AnnouncementsThere will be no open gym tomorrow (Saturday September 28) However, the gym will be open at 9 for warming up/ sign ups. CrossFit One Valley - CrossFitSteve Hill Memorial WOD version 2 (AMRAP - Reps)AMRAP:20 (with a Partner) Buy-in: 5 Rounds (each) Partner A: 20/15 calorie bike erg Partner B: 20 T2B * Switch after both partners finish In the remaining time, AMRAP of: Partner A: Squat clean (155/105) Partner B: Hand stand hold
There will be no open gym tomorrow (Saturday September 28) However, the gym will be open at 9 for warming up/ sign ups.
AMRAP:20
(with a Partner)
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie bike erg
Partner B: 20 T2B
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: Squat clean (155/105)
Partner B: Hand stand hold
AnnouncementsThere will be no open gym tomorrow (Saturday September 28) However, the gym will be open at 9 for warming up/ sign ups. CrossFit One Valley - CrossFitMetcon (Time)3 Rounds 1,000m Row 100 Double unders 800m Run
There will be no open gym tomorrow (Saturday September 28) However, the gym will be open at 9 for warming up/ sign ups.
3 Rounds
1,000m Row
100 Double unders
800m Run
AnnouncementsThere will be no open gym tomorrow (Saturday September 28) However, the gym will be open at 9 for warming up/ sign ups. CrossFit One Valley - CrossFitSnatchEmom:12 Min1: 3 Power snatch Min2: 3 Squat snatch @60-70%Metcon (Time)25 Bar facing burpees 50/ 35 Calorie echo bike
There will be no open gym tomorrow (Saturday September 28) However, the gym will be open at 9 for warming up/ sign ups.
Emom:12
Min1: 3 Power snatch
Min2: 3 Squat snatch
@60-70%
25 Bar facing burpees
50/ 35 Calorie echo bike
CrossFit One Valley - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit One Valley - CrossFitMetcon (4 Rounds for time)Start a new round every 4:00 x 4 rounds 4 Rounds of bear complex (135,95) 16 Calorie row *Bear complex: 1 power clean 1 front squat 1 push press 1 back squat 1 push pressMetcon (Weight)Accessory 3 sets 10 Seated upside down kb strict press (each arm) :60 Ring plank
Start a new round every 4:00 x 4 rounds
4 Rounds of bear complex (135,95)
16 Calorie row
*Bear complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Accessory
3 sets
10 Seated upside down kb strict press (each arm)
:60 Ring plank
CrossFit One Valley - CrossFitMetcon (Time)25/18 Calorie ski 25 Ghd sit ups 50/35 Calorie bike erg 50 Sit upsBack Squat (Build to a heavy single )
25/18 Calorie ski
25 Ghd sit ups
50/35 Calorie bike erg
50 Sit ups
CrossFit One Valley - CrossFitMetcon (Distance)Open gym 7am Class wod 9am Min 0-7 3 rounds 20 synchro pushups 30 synchro air squats *rest in remaining time Min 8-16 3 rounds 20 synchro pull-ups 30 synchro sit ups *rest in remaining time Min 17-24 Max Distance Bike erg *1 person riding at a time *switch as needed
Open gym 7am
Class wod 9am
Min 0-7
3 rounds
20 synchro pushups
30 synchro air squats
*rest in remaining time
Min 8-16
3 rounds
20 synchro pull-ups
30 synchro sit ups
*rest in remaining time
Min 17-24
Max Distance Bike erg
*1 person riding at a time
*switch as needed
CrossFit One Valley - CrossFitMetcon (Time)40 Thrusters (75,55) 30 Thrusters (95,65) 20 Thrusters (115,75) 10 Thrusters (135,95) * 50 Double unders and 200m run after each set
40 Thrusters (75,55)
30 Thrusters (95,65)
20 Thrusters (115,75)
10 Thrusters (135,95)
* 50 Double unders and 200m run after each set
