01/01/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)HAPPY NEW YEAR Open gym 8am-10am Class wod 10am Team of 2 AMRAP: 20:20 20 Calorie ski split 20 Alt synchro lunges 20 Burpee box step ups (24,20) split 20 Pull ups split *wear 20/14 vest

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

HAPPY NEW YEAR

Open gym 8am-10am

Class wod 10am

Team of 2

AMRAP: 20:20

20 Calorie ski split

20 Alt synchro lunges

20 Burpee box step ups (24,20) split

20 Pull ups split

*wear 20/14 vest

12/31/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds)normal am classes 4,5 pm EMOM:20 Min1: 400m bike erg Min2: 10 bench press (135,95) Min3: 20 GHD sit ups Min4: rest

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds)

normal am classes

4,5 pm

EMOM:20

Min1: 400m bike erg

Min2: 10 bench press (135,95)

Min3: 20 GHD sit ups

Min4: rest

12/30/2019

CrossFit One Valley - CrossFitFront SquatTempo 7x3@55-60% :03 down :03 pause Explode upMetcon (Time)AMRAP:12 12/10 Calorie echo 10 HSPU

CrossFit One Valley – CrossFit

Front Squat

Tempo 7×3@55-60%

:03 down

:03 pause

Explode up

Metcon (Time)

AMRAP:12

12/10 Calorie echo

10 HSPU

12/28/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)open gym 7am class wod 9am Team of 2 AMRAP:7 20 Deadlift (115,75) 20 Sit ups3:00 restMetcon (AMRAP - Rounds and Reps)AMRAP:7 20 Front squats (115,75) 20 Pull upsrest 3:00Metcon (AMRAP - Rounds and Reps)AMRAP:7 20 S2OH (115,75) 20 Burpee over bar

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

open gym 7am

class wod 9am

Team of 2

AMRAP:7

20 Deadlift (115,75)

20 Sit ups
3:00 rest

Metcon (AMRAP – Rounds and Reps)

AMRAP:7

20 Front squats (115,75)

20 Pull ups
rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAP:7

20 S2OH (115,75)

20 Burpee over bar

12/27/2019

CrossFit One Valley - CrossFitMetcon (Time)5 Rounds 20 Wallballs (20/14) 20 Push ups 20 Calorie bike erg

CrossFit One Valley – CrossFit

Metcon (Time)

5 Rounds

20 Wallballs (20/14)

20 Push ups

20 Calorie bike erg

12/26/2019

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps) (open gym 1-4, classes at 4,5,6,7pm) Amrap:18 400m run 3 Rope climbs 10 Alt pistols

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

(open gym 1-4, classes at 4,5,6,7pm)

Amrap:18

400m run

3 Rope climbs

10 Alt pistols

12/24/2019

CrossFit One Valley - CrossFit12 Days of Christmas 2019 (Time)1 Sand bag clean (150,100) 2 SHSPU 3BMU 4 Wallballs (20,14) 5 Box jumps (24,20) 6 Sit ups 7 Calorie echo bike 8 T2B 9 Burpees 10 Power clean and jerks (135,95) 11 Calorie ski erg 12 Thrusters (135,95) Complete like the song 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 11-10-9-8-7-6-5-4-3-2-1 12-11-10-9-8-7-6-5-4-3-2-1

CrossFit One Valley – CrossFit

12 Days of Christmas 2019 (Time)

1 Sand bag clean (150,100)

2 SHSPU

3BMU

4 Wallballs (20,14)

5 Box jumps (24,20)

6 Sit ups

7 Calorie echo bike

8 T2B

9 Burpees

10 Power clean and jerks (135,95)

11 Calorie ski erg

12 Thrusters (135,95)

Complete like the song

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

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

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

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

12/23/2019

CrossFit One Valley - CrossFitMetcon (Time)50 Double unders 25 GHD sit ups 50 Double unders 25 T2B 50 Double unders 25 Sit ups 50 Double undersBack Squat3 Sets 5 @ 65% 3 @ 75% 1 @ 85%

CrossFit One Valley – CrossFit

Metcon (Time)

50 Double unders

25 GHD sit ups

50 Double unders

25 T2B

50 Double unders

25 Sit ups

50 Double unders

Back Squat

3 Sets

5 @ 65%

3 @ 75%

1 @ 85%

12/21/2019

CrossFit One Valley - CrossFitMetcon (Time)open gym 7am -9am class wod 9am Team of 2 1500m Bike erg 50 Power cleans (135,95) 1500m Bike erg 25 Power cleans (155,115) 1500m Bike erg Max reps in remaining time (185,125) Time cap: 20:00 Score: # of reps at 185,125

CrossFit One Valley – CrossFit

Metcon (Time)

open gym 7am -9am

class wod 9am

Team of 2

1500m Bike erg

50 Power cleans (135,95)

1500m Bike erg

25 Power cleans (155,115)

1500m Bike erg

Max reps in remaining time (185,125)

Time cap: 20:00

Score: # of reps at 185,125

12/20/2019

CrossFit One Valley - CrossFitAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit One Valley – CrossFit

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats