09/09/2019

CrossFit One Valley - CrossFitShoulder Press (Build to a heavy 3 rep)Metcon (Time)10 hang power cleans (95/65) 8 @ 135/95 6 @ 165/105 4@ 185/125 2@ 205/135 30 double unders after each set

CrossFit One Valley – CrossFit

Shoulder Press (Build to a heavy 3 rep)

Metcon (Time)

10 hang power cleans (95/65)

8 @ 135/95

6 @ 165/105

4@ 185/125

2@ 205/135

30 double unders after each set

09/07/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Open gym 7am Class WOD 9am 2019 VETWOD Team of 2 15:00 clock Part A: 15:00-8:00 AMRAP:8 10 Alt front rack lunges (95,65) 5 S2OH (95,65) *you go i go Rest 8:00-6:00 Part B: 6:00- 0:00 Partner 3 rep max touch and go deadlift *all 4 hands on bar

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Open gym 7am

Class WOD 9am

2019 VETWOD

Team of 2

15:00 clock

Part A: 15:00-8:00

AMRAP:8

10 Alt front rack lunges (95,65)

5 S2OH (95,65)

*you go i go

Rest 8:00-6:00

Part B: 6:00- 0:00 Partner 3 rep max touch and go deadlift

*all 4 hands on bar

05/06/2019

CrossFit One Valley - CrossFitMetcon (Time)WZA online qualifier 4 150 Wall balls (20,14) 75 T2B *split however

CrossFit One Valley – CrossFit

Metcon (Time)

WZA online qualifier 4

150 Wall balls (20,14)

75 T2B

*split however

09/05/2019

CrossFit One Valley - CrossFitPower Clean20:00 time cap Build to a 1rm Power clean Start at 135/95 Add weight each round Miss = 200m run Make = 100m run

CrossFit One Valley – CrossFit

Power Clean

20:00 time cap

Build to a 1rm Power clean

Start at 135/95

Add weight each round

Miss = 200m run

Make = 100m run

09/04/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Emom:30 Min1: 100ft sand bag carry 150/100 Min2: 400m bike erg Min3: Max set of db hang clean and jerks (alternate every 5) (50/35) Score: total number clean and jerks

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Emom:30

Min1: 100ft sand bag carry 150/100

Min2: 400m bike erg

Min3: Max set of db hang clean and jerks (alternate every 5) (50/35)

Score: total number clean and jerks

09/03/2019

AnnouncementsLabor Day hours Open gym 7am Class wod 9amCrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Amrap:10 12/10 calorie ski erg 5 Bar muscle upsBench Press (6x4@70-75%)

Announcements

Labor Day hours
Open gym 7am
Class wod 9am

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap:10

12/10 calorie ski erg

5 Bar muscle ups

Bench Press (6×4@70-75%)

09/02/2019

AnnouncementsLabor Day hours Open gym 7am Class wod 9amCrossFit One Valley - CrossFitBECKY (Time)Run 800m 30 Snatches (95,65) Run 400m 30 Hang cleans (95,65) Run 200m 30 Back squats (95,65) Run 400m 30 Push ups Run 800m 30 Pull ups

Announcements

Labor Day hours
Open gym 7am
Class wod 9am

CrossFit One Valley – CrossFit

BECKY (Time)

Run 800m

30 Snatches (95,65)

Run 400m

30 Hang cleans (95,65)

Run 200m

30 Back squats (95,65)

Run 400m

30 Push ups

Run 800m

30 Pull ups