10/01/2019

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

CrossFit One Valley – CrossFit

Bench 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

09/30/2019

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

CrossFit One Valley – CrossFit

Power clean and Jerk

EMOM:7

2 power clean and jerks @75-80% of jerk

Metcon (Time)

5 Rounds

20 Wallballs (20/14)

5 BMU

09/28/2019

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

Announcements

There 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 – CrossFit

Steve 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

09/27/2019

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

Announcements

There 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 – CrossFit

Metcon (Time)

3 Rounds

1,000m Row

100 Double unders

800m Run

09/26/2019

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

Announcements

There 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 – CrossFit

Snatch

Emom:12

Min1: 3 Power snatch

Min2: 3 Squat snatch

@60-70%

Metcon (Time)

25 Bar facing burpees

50/ 35 Calorie echo bike

05/25/2019

CrossFit One Valley - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit One Valley – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

09/24/2019

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

CrossFit One Valley – CrossFit

Metcon (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 press

Metcon (Weight)

Accessory

3 sets

10 Seated upside down kb strict press (each arm)

:60 Ring plank

09/23/2019

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 )

CrossFit One Valley – CrossFit

Metcon (Time)

25/18 Calorie ski

25 Ghd sit ups

50/35 Calorie bike erg

50 Sit ups

Back Squat (Build to a heavy single )

09/21/2019

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

CrossFit One Valley – CrossFit

Metcon (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

09/20/2019

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

CrossFit One Valley – CrossFit

Metcon (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