09/19/2019

CrossFit One Valley - CrossFitSquat CleanBuild to a heavy complex 1 Squat clean 1 Front squat 1 JerkMetcon (Time)Team of 2 75/50 Calorie echo P1 Bike P2 Hold sandbag (150,100) M/F pairs: 60 Calories

CrossFit One Valley – CrossFit

Squat Clean

Build to a heavy complex

1 Squat clean

1 Front squat

1 Jerk

Metcon (Time)

Team of 2

75/50 Calorie echo

P1 Bike

P2 Hold sandbag (150,100)

M/F pairs: 60 Calories

09/18/2019

CrossFit One Valley - CrossFitMetcon (Time)3 Rounds 250/200m Row 5 Ring muscle upsrest 3:00 Time cap: 10:00Metcon (Time)3 Rounds 500/400m Bike erg standing 10 SHSPUrest 3:00 Time cap: 10:00Metcon (Time)3 Rounds 250/200m Ski erg 10 Burpee box jump overs (24,20)Time cap: 10:00

CrossFit One Valley – CrossFit

Metcon (Time)

3 Rounds

250/200m Row

5 Ring muscle ups
rest 3:00

Time cap: 10:00

Metcon (Time)

3 Rounds

500/400m Bike erg standing

10 SHSPU
rest 3:00

Time cap: 10:00

Metcon (Time)

3 Rounds

250/200m Ski erg

10 Burpee box jump overs (24,20)
Time cap: 10:00

09/17/2019

CrossFit One Valley - CrossFitMetcon (Time)21-15-9 Calorie echo bike Bench press (155,105) Kb lunge in place (70,53) *female calories 15-10-7Turkish Get Up (5 x 3 per arm building )

CrossFit One Valley – CrossFit

Metcon (Time)

21-15-9

Calorie echo bike

Bench press (155,105)

Kb lunge in place (70,53)

*female calories 15-10-7

Turkish Get Up (5 x 3 per arm building )

09/16/2019

CrossFit One Valley - CrossFitMetcon (Time)4 Rounds 15 T2B 10 Alt db squat snatch (50,35)Buid : Deadlift (Build to a heavy single )

CrossFit One Valley – CrossFit

Metcon (Time)

4 Rounds

15 T2B

10 Alt db squat snatch (50,35)

Buid : Deadlift (Build to a heavy single )

09/14/2019

CrossFit One Valley - EnduranceMetcon (Time)5 rounds 20 calorie echo 5 Dball cleans (80/60)

CrossFit One Valley – Endurance

Metcon (Time)

5 rounds

20 calorie echo

5 Dball cleans (80/60)

09/14/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)open gym 7am class wod 9am VET WOD 19.2 Team Workout On a 22:00 minute clock Buy in: 50 Db S2OH (50's/35's) 50 Weighted box step ups (24,20) 50 T2B *you go i go Remaining time: 4 Hang snatch (115,75) 12 C2B 32 Double unders

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

open gym 7am

class wod 9am

VET WOD 19.2

Team Workout

On a 22:00 minute clock

Buy in:

50 Db S2OH (50’s/35’s)

50 Weighted box step ups (24,20)

50 T2B

*you go i go

Remaining time:

4 Hang snatch (115,75)

12 C2B

32 Double unders

09/13/2019

CrossFit One Valley - CrossFitMetcon (Calories)400m Run Max Calorie ski Time cap: 6:00rest 3:00Metcon (Calories)400m Run Max Calorie row Time cap: 6:00rest 3:00Metcon (Calories)400m Run Max Calorie echo bike Time Cap 6:00

CrossFit One Valley – CrossFit

Metcon (Calories)

400m Run

Max Calorie ski

Time cap: 6:00
rest 3:00

Metcon (Calories)

400m Run

Max Calorie row

Time cap: 6:00
rest 3:00

Metcon (Calories)

400m Run

Max Calorie echo bike

Time Cap 6:00

09/12/2019

CrossFit One Valley - CrossFitBack Squat (7x3@60% with :03 pause )Metcon (AMRAP - Reps)AMRAP:10 10 Alt pistols 10 HSPU 1 Rope climb

CrossFit One Valley – CrossFit

Back Squat (7×3@60% with :03 pause )

Metcon (AMRAP – Reps)

AMRAP:10

10 Alt pistols

10 HSPU

1 Rope climb

09/11/2019

CrossFit One Valley - CrossFitMetcon (Time)9/11 Memorial WOD 9 rounds 11 Cal echo (7 female cals) 3 Burpee box step over (24,20) 4 C2B 3 Power clean and jerks (155,105) Cash out: 2001 m run Wear 20/14 vest

CrossFit One Valley – CrossFit

Metcon (Time)

9/11 Memorial WOD

9 rounds

11 Cal echo (7 female cals)

3 Burpee box step over (24,20)

4 C2B

3 Power clean and jerks (155,105)

Cash out: 2001 m run

Wear 20/14 vest

09/10/2019

CrossFit One Valley - CrossFitSnatch1 set every :90 Squat Snatch + OHS 1 -5 2-4 3-3 4-2 5-1 @60-65% of snatchMetcon (Time)40-30-20-10 Calorie bike erg sit ups *30-20-15-7 female calories

CrossFit One Valley – CrossFit

Snatch

1 set every :90

Squat Snatch + OHS

1 -5

2-4

3-3

4-2

5-1

@60-65% of snatch

Metcon (Time)

40-30-20-10

Calorie bike erg

sit ups

*30-20-15-7 female calories