12/01/2020

CrossFit One Valley - EnduranceMetcon (Time)4 rounds Row 500 meters Rest :30 Bike erg 1000 meters Rest :30

CrossFit One Valley – Endurance

Metcon (Time)

4 rounds

Row 500 meters

Rest :30

Bike erg 1000 meters

Rest :30

12/01/2020

CrossFit One Valley - CrossFitMetcon (Time)21-15-9 Deadlift (185,125) Bar facing burpeesrest 5:00Metcon (Time)45 Deadlifts (185,125) 45 Bar facing burpeesMetcon (Time)Accessory 3 sets 1:00 walking v ups 1:00 plank 1:00 rest

CrossFit One Valley – CrossFit

Metcon (Time)

21-15-9

Deadlift (185,125)

Bar facing burpees
rest 5:00

Metcon (Time)

45 Deadlifts (185,125)

45 Bar facing burpees

Metcon (Time)

Accessory

3 sets

1:00 walking v ups

1:00 plank

1:00 rest

11/30/2020

CrossFit One Valley - EnduranceMetcon (Time)6 rounds 400m run :30 recovery pace air squats :30 rest

CrossFit One Valley – Endurance

Metcon (Time)

6 rounds

400m run

:30 recovery pace air squats

:30 rest

11/30/2020

CrossFit One Valley - CrossFitMetcon (Distance)10 Rounds rowing :30 Fast :30 recovery pace Score: total metersShoulder Press3 sets 3@65% 2@75% 1@85%

CrossFit One Valley – CrossFit

Metcon (Distance)

10 Rounds

rowing

:30 Fast

:30 recovery pace

Score: total meters

Shoulder Press

3 sets

3@65%

2@75%

1@85%

11/28/2020

CrossFit One Valley - CrossFitMetcon (No Measure)open gym 7am class wod 9amDIABEAST (Time)800m Run 50 Weighted box step ups (50,35) 800m Run 50 Sit ups 800m Run 50 Squat cleans (95,65) 800m Run

CrossFit One Valley – CrossFit

Metcon (No Measure)

open gym 7am

class wod 9am

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

11/28/2020

CrossFit One Valley - EnduranceMetcon (Time)10 rounds 10 cal ski rest :30 10 cal bike erg rest :60

CrossFit One Valley – Endurance

Metcon (Time)

10 rounds

10 cal ski

rest :30

10 cal bike erg

rest :60

11/27/2020

CrossFit One Valley - EnduranceMetcon (Time)5 rounds echo 20/15 calories Rest 2:00

CrossFit One Valley – Endurance

Metcon (Time)

5 rounds echo

20/15 calories

Rest 2:00

11/27/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)3:00 work 1:00 rest x 6 rounds 15 bench press 155/105 15 ghd sit ups Max air squats on rounds 1,3,5 Max cal echo rounds 2,4,6 Score: total number of squats and calories

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

3:00 work 1:00 rest x 6 rounds

15 bench press 155/105

15 ghd sit ups

Max air squats on rounds 1,3,5

Max cal echo rounds 2,4,6

Score: total number of squats and calories

11/25/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)AMRAP:16 3 Bar muscle ups 6 Alt db squat snatch (50,35) 9 BBJO (24/20) *rx can stepMetcon (No Measure)Accessory 3 sets :30 plank left :30 plank right :30 plank :30 rest

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

AMRAP:16

3 Bar muscle ups

6 Alt db squat snatch (50,35)

9 BBJO (24/20)

*rx can step

Metcon (No Measure)

Accessory

3 sets

:30 plank left

:30 plank right

:30 plank

:30 rest

11/25/2020

CrossFit One Valley - EnduranceMetcon (Distance)ski erg 10 Rounds :15 fast :45 recovery pace

CrossFit One Valley – Endurance

Metcon (Distance)

ski erg

10 Rounds

:15 fast

:45 recovery pace