11/01/2019

CrossFit One Valley - CrossFitCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutesCrossfit Games Open 20.4 Masters (55+) (Time)For...

CrossFit One Valley – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 115 / 75 lb

30 single-leg squats

10 clean and jerks, 135 / 95 lb

30 single-leg squats

5 clean and jerks, 155 / 105 lb

30 single-leg squats

5 clean and jerks, 185 / 115 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 95 lb

Time cap: 20 minutes

10/31/2019

CrossFit One Valley - CrossFitMetcon (Time)Team of 2 8 Rounds each 12/10 Calorie echo 12/10 Calorie ski P1 does a round then rest while P2 does a round

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

8 Rounds each

12/10 Calorie echo

12/10 Calorie ski

P1 does a round then rest while P2 does a round

10/30/2019

CrossFit One Valley - CrossFit ()Front Squat (Tempo :03 down :03 up @55%)

CrossFit One Valley – CrossFit

()

Front Squat (Tempo :03 down :03 up @55%)

10/29/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:20 200m Run 5 Ring muscle ups 10 Burpee box jump overs *score: reps run = 1 rep

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:20

200m Run

5 Ring muscle ups

10 Burpee box jump overs

*score: reps

run = 1 rep

10/28/2019

CrossFit One Valley - CrossFitSnatchEMOM:7 3 squat snatch @ 70%Metcon (Time)21-15-9 Overhead squat (95,65) T2B

CrossFit One Valley – CrossFit

Snatch

EMOM:7

3 squat snatch @ 70%

Metcon (Time)

21-15-9

Overhead squat (95,65)

T2B

10/26/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)open gym 7am class wod 9am Team of 2 AMRAP:20 100 Calorie bike erg 100 Single arm db strict press (50,35) 100 In place body weight lunge 100 Sit ups *split reps

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

open gym 7am

class wod 9am

Team of 2

AMRAP:20

100 Calorie bike erg

100 Single arm db strict press (50,35)

100 In place body weight lunge

100 Sit ups

*split reps

10/25/2019

CrossFit One Valley - CrossFitCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutesCrossfit Games Open 20.3 and 18.4 Masters (55+) (Time)21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15 deadlifts 185/125 lb 15 Push Press 95/65 lb 9 deadlifts 185/125 lb 9 Push Press 95/65 lb 21 deadlifts 255/165 lb 10 handstand push-ups 15...

CrossFit One Valley – CrossFit

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb

21 handstand push-ups

15 deadlifts 135/95 lb

15 handstand push-ups

9 deadlifts 135/95 lb

9 handstand push-ups

21 deadlifts 185/135 lb

50-ft. handstand walk

15 deadlifts 185/135 lb

50-ft. handstand walk

9 deadlifts 185/135 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb

21 hand-release push-ups

15 deadlifts 75/55 lb

15 hand-release push-ups

9 deadlifts 75/55 lb

9 hand-release push-ups

21 deadlifts 95/75 lb

50-ft. bear crawl

15 deadlifts 95/75 lb

50-ft. bear crawl

9 deadlifts 95/75 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb

21 hand-release push-ups

15 deadlifts 75/55 lb

15 hand-release push-ups

9 deadlifts 75/55 lb

9 hand-release push-ups

21 deadlifts 95/75 lb

50-ft. bear crawl

15 deadlifts 95/75 lb

50-ft. bear crawl

9 deadlifts 95/75 lb

50-ft. bear crawl

Time cap: 9 minutes

10/22/2019

CrossFit One Valley - CrossFitMetcon (5 Rounds for time)Start a new round every 2:00 x 5 rounds 12 C2B pull ups 50ft handstand walkBack Squat (Build to a heavy 2)

CrossFit One Valley – CrossFit

Metcon (5 Rounds for time)

Start a new round every 2:00 x 5 rounds

12 C2B pull ups

50ft handstand walk

Back Squat (Build to a heavy 2)

10/21/2019

CrossFit One Valley - CrossFitMetcon (Time)30/21 Calorie row 30 Front squats (115,75) 30/21 Calorie bike erg 30 Power cleans (115,75) 15/10 Calorie row 15 Front squats (115,75) 15/10 Calorie bike erg 15 Power cleans (115,75)Metcon (No Measure)Accessory 5 sets 5 Strict pull ups 5 Strict dips

CrossFit One Valley – CrossFit

Metcon (Time)

30/21 Calorie row

30 Front squats (115,75)

30/21 Calorie bike erg

30 Power cleans (115,75)

15/10 Calorie row

15 Front squats (115,75)

15/10 Calorie bike erg

15 Power cleans (115,75)

Metcon (No Measure)

Accessory

5 sets

5 Strict pull ups

5 Strict dips

10/19/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am 20.2 Team of 2 100 Calorie ski 50 synchro air squats 100 Calorie echo 25 Synchro burpees *wear 20/14 vest

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

20.2

Team of 2

100 Calorie ski

50 synchro air squats

100 Calorie echo

25 Synchro burpees

*wear 20/14 vest