11/30/2019

AnnouncementsThanksgiving schedule : Wednesday: normal classes Thursday: open gym only 7-9am, WOD will be posted Friday: open gym 2-4, afternoon classes: 4 and 5pm Saturday: open gym 7-9, "DIABEAST" at 9am Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.CrossFit One Valley - CrossFitDIABEAST (Time)800m Run 50 Weighted box step ups (50,35) 800m Run 50 Sit ups 800m Run 50 Squat cleans (95,65) 800m Run

Announcements

Thanksgiving schedule :
Wednesday: normal classes
Thursday: open gym only 7-9am, WOD will be posted
Friday: open gym 2-4, afternoon classes: 4 and 5pm
Saturday: open gym 7-9, “DIABEAST” at 9am
Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.

CrossFit One Valley – CrossFit

DIABEAST (Time)

800m Run

50 Weighted box step ups (50,35)

800m Run

50 Sit ups

800m Run

50 Squat cleans (95,65)

800m Run

11/29/2019

AnnouncementsThanksgiving schedule : Wednesday: normal classes Thursday: open gym only 7-9am, WOD will be posted Friday: open gym 2-4, afternoon classes: 4 and 5pm Saturday: open gym 7-9, "DIABEAST" at 9am Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.CrossFit One Valley - CrossFitGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#time cap 6:00Power clean and Jerk (1x2)time cap for wod + max = 15:00

Announcements

Thanksgiving schedule :
Wednesday: normal classes
Thursday: open gym only 7-9am, WOD will be posted
Friday: open gym 2-4, afternoon classes: 4 and 5pm
Saturday: open gym 7-9, “DIABEAST” at 9am
Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.

CrossFit One Valley – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
time cap 6:00

Power clean and Jerk (1×2)

time cap for wod + max = 15:00

11/28/2019

AnnouncementsThanksgiving schedule : Wednesday: normal classes Thursday: open gym only 7-9am, WOD will be posted Friday: open gym 2-4, afternoon classes: 4 and 5pm Saturday: open gym 7-9, "DIABEAST" at 9am Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP:20 20/15 Calorie row 10 Burpees to target 20 GHD sit ups

Announcements

Thanksgiving schedule :
Wednesday: normal classes
Thursday: open gym only 7-9am, WOD will be posted
Friday: open gym 2-4, afternoon classes: 4 and 5pm
Saturday: open gym 7-9, “DIABEAST” at 9am
Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP:20

20/15 Calorie row

10 Burpees to target

20 GHD sit ups

11/27/2019

AnnouncementsThanksgiving schedule : Wednesday: normal classes Thursday: open gym only 7-9am, WOD will be posted Friday: open gym 2-4, afternoon classes: 4 and 5pm Saturday: open gym 7-9, "DIABEAST" at 9am Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.CrossFit One Valley - CrossFitMetcon (Time)10-8-6-4-2 Alt db squat snatch (50,35) 50 Double unders after each setBack Rack LungeWeek 3 4 x12 (6 per leg ) 125,85 135,95 145,105 155,115

Announcements

Thanksgiving schedule :
Wednesday: normal classes
Thursday: open gym only 7-9am, WOD will be posted
Friday: open gym 2-4, afternoon classes: 4 and 5pm
Saturday: open gym 7-9, “DIABEAST” at 9am
Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.

CrossFit One Valley – CrossFit

Metcon (Time)

10-8-6-4-2 Alt db squat snatch (50,35)

50 Double unders after each set

Back Rack Lunge

Week 3

4 x12 (6 per leg )

125,85

135,95

145,105

155,115

11/26/2019

AnnouncementsThanksgiving schedule : Wednesday: normal classes Thursday: open gym only 7-9am, WOD will be posted Friday: open gym 2-4, afternoon classes: 4 and 5pm Saturday: open gym 7-9, "DIABEAST" at 9am Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)5 Rounds 3:00 on/ 1:00 rest 12/ 10 Calorie bike erg 10 Thrusters (95,65) Max T2B reps in remaining time

Announcements

Thanksgiving schedule :
Wednesday: normal classes
Thursday: open gym only 7-9am, WOD will be posted
Friday: open gym 2-4, afternoon classes: 4 and 5pm
Saturday: open gym 7-9, “DIABEAST” at 9am
Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

3:00 on/ 1:00 rest

12/ 10 Calorie bike erg

10 Thrusters (95,65)

Max T2B reps in remaining time

11/25/2019

AnnouncementsThanksgiving schedule : Wednesday: normal classes Thursday: open gym only 7-9am, WOD will be posted Friday: open gym 2-4, afternoon classes: 4 and 5pm Saturday: open gym 7-9, "DIABEAST" at 9am Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.CrossFit One Valley - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1 SHSPU 1-2-3-4-5-6-7-8-9-10 deadlift (225,155)Metcon (No Measure)Accessory 3 sets 8 GHR accumulate :30 L sit

Announcements

Thanksgiving schedule :
Wednesday: normal classes
Thursday: open gym only 7-9am, WOD will be posted
Friday: open gym 2-4, afternoon classes: 4 and 5pm
Saturday: open gym 7-9, “DIABEAST” at 9am
Thanksgiving breakfast at 10am, bring a dish. write on the whiteboard in the gym what you are bringing.

CrossFit One Valley – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 SHSPU

1-2-3-4-5-6-7-8-9-10 deadlift (225,155)

Metcon (No Measure)

Accessory

3 sets

8 GHR

accumulate :30 L sit

11/23/2019

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 3 200 Wallballs (20,14) 2 people synchro 100 T2B 2 people synchro 200 Calorie echo bike *1 Person is always resting or completing echo calories * Complete reps in any order

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 3

200 Wallballs (20,14) 2 people synchro

100 T2B 2 people synchro

200 Calorie echo bike

*1 Person is always resting or completing echo calories

* Complete reps in any order

11/22/2019

CrossFit One Valley - CrossFitHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner...

CrossFit One Valley – CrossFit

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

11/21/2019

CrossFit One Valley - CrossFitMetcon (Time)1600m Ski erg 3200m Bike erg 1600m RunMetcon (No Measure)Accessory Ring muscle up progression

CrossFit One Valley – CrossFit

Metcon (Time)

1600m Ski erg

3200m Bike erg

1600m Run

Metcon (No Measure)

Accessory

Ring muscle up progression

11/20/2019

CrossFit One Valley - CrossFitSnatch12:00 to work to a heavy singleMetcon (AMRAP - Reps)rest Min 12:00-15:00 AMRAP:15:00 - 25:00 (10:00) 10 Pull ups 10 GHD sit ups 10 Burpees *add 2 reps each round example: rd2: 12-12-12 rd3: 14-14-14 rd4: 16-16-16

CrossFit One Valley – CrossFit

Snatch

12:00 to work to a heavy single

Metcon (AMRAP – Reps)

rest Min 12:00-15:00

AMRAP:15:00 – 25:00 (10:00)

10 Pull ups

10 GHD sit ups

10 Burpees

*add 2 reps each round

example:

rd2: 12-12-12

rd3: 14-14-14

rd4: 16-16-16