Month: January 2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)open gym 7am class wod 9am Team of 4 AMRAP:25 20 DB hang snatch 20 Synchro T2B 20 Burpee over db Max meter row P1 and P2 completes reps while P3 and P4 rows/rest *switch after reps are complete Score 1 rounds + reps Score 2 metersMetcon (Distance)Meters

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

open gym 7am

class wod 9am

Team of 4

AMRAP:25

20 DB hang snatch

20 Synchro T2B

20 Burpee over db

Max meter row

P1 and P2 completes reps while P3 and P4 rows/rest

*switch after reps are complete

Score 1 rounds + reps

Score 2 meters

Metcon (Distance)

Meters

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Min 0:00-12:00 50 Double unders 2 Rope climbs 3 Sandbag over shoulder (150,100) Min12:00-15:00 rest Min 15:00-22:00 1 Rm deadliftDeadlift (1rm)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Min 0:00-12:00

50 Double unders

2 Rope climbs

3 Sandbag over shoulder (150,100)

Min12:00-15:00 rest

Min 15:00-22:00

1 Rm deadlift

Deadlift (1rm)

CrossFit One Valley - CrossFitMetcon (Time)30 Rounds 5 Wallballs (20,14) 3 C2B 1 Power snatch (155,105) Time cap: 35:00

CrossFit One Valley – CrossFit

Metcon (Time)

30 Rounds

5 Wallballs (20,14)

3 C2B

1 Power snatch (155,105)

Time cap: 35:00

CrossFit One Valley - CrossFitPower CleanEMOM:12 1 Power clean 1 Squat clean 1 Jerk @70-75% of power cleanMetcon (Time)25 GHD sit ups 500m Row 25 T2B 500m Ski erg

CrossFit One Valley – CrossFit

Power Clean

EMOM:12

1 Power clean

1 Squat clean

1 Jerk

@70-75% of power clean

Metcon (Time)

25 GHD sit ups

500m Row

25 T2B

500m Ski erg

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Open gym 7am Class WOD 9am Team of 3 AMRAP:30 45 Calorie echo bike 30 Synchro sit ups 30 Burpee Box get overs 40" 15 Sandbag over shoulder (150,100)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Open gym 7am

Class WOD 9am

Team of 3

AMRAP:30

45 Calorie echo bike

30 Synchro sit ups

30 Burpee Box get overs 40″

15 Sandbag over shoulder (150,100)

CrossFit One Valley - CrossFit2020 Rogue invitational wod 4 (AMRAP - Rounds and Reps)AMRAP 6min 3 Box Jump Over (24/20") 6 Deadlift (255/175lb) 9 Bar Facing BurpeeRest 4:00Metcon (AMRAP - Reps)1200m run Max rope climbs Time cap 12:00 Score: total number of rope climbs

CrossFit One Valley – CrossFit

2020 Rogue invitational wod 4 (AMRAP – Rounds and Reps)

AMRAP 6min

3 Box Jump Over (24/20″)

6 Deadlift (255/175lb)

9 Bar Facing Burpee
Rest 4:00

Metcon (AMRAP – Reps)

1200m run

Max rope climbs

Time cap 12:00

Score: total number of rope climbs

CrossFit One Valley - EnduranceMetcon (Time)6 rounds 400m run 25 calorie bike erg rest 2:00

CrossFit One Valley – Endurance

Metcon (Time)

6 rounds

400m run

25 calorie bike erg

rest 2:00

CrossFit One Valley - CrossFit2020 Rogue invitational qualifier 1 (AMRAP - Reps)AMRAP:10 1,000m Row 75 Thrusters (75/55)Metcon (No Measure)Accessory 4 sets 10 seated kb strict press 20 Alt v ups :30 L sit

CrossFit One Valley – CrossFit

2020 Rogue invitational qualifier 1 (AMRAP – Reps)

AMRAP:10

1,000m Row

75 Thrusters (75/55)

Metcon (No Measure)

Accessory

4 sets

10 seated kb strict press

20 Alt v ups

:30 L sit

CrossFit One Valley - CrossFitBench Press (build to a hevy 5 rep)Metcon (Time)100-800-600-400m Bike erg 10-15-20-25 Calorie ski erg

CrossFit One Valley – CrossFit

Bench Press (build to a hevy 5 rep)

Metcon (Time)

100-800-600-400m Bike erg

10-15-20-25 Calorie ski erg

CrossFit One Valley - CrossFit2020 Rogue Invitational wod 2 (Time)3-6-9-12 Pull Up Squat Clean (135/95lb) Immediately into 12-9-6-3 Bar Muscle Up Squat Cleans (185/125lb) 12 Min Time Cap

CrossFit One Valley – CrossFit

2020 Rogue Invitational wod 2 (Time)

3-6-9-12

Pull Up

Squat Clean (135/95lb)

Immediately into

12-9-6-3

Bar Muscle Up

Squat Cleans (185/125lb)

12 Min Time Cap