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
CrossFit One Valley - EnduranceMetcon (Time)4 rounds Row 500 meters Rest :30 Bike erg 1000 meters Rest :30
4 rounds
Row 500 meters
Rest :30
Bike erg 1000 meters
Rest :30
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
21-15-9
Deadlift (185,125)
Bar facing burpees
rest 5:00
45 Deadlifts (185,125)
45 Bar facing burpees
Accessory
3 sets
1:00 walking v ups
1:00 plank
1:00 rest
CrossFit One Valley - EnduranceMetcon (Time)6 rounds 400m run :30 recovery pace air squats :30 rest
6 rounds
400m run
:30 recovery pace air squats
:30 rest
CrossFit One Valley - CrossFitMetcon (Distance)10 Rounds rowing :30 Fast :30 recovery pace Score: total metersShoulder Press3 sets 3@65% 2@75% 1@85%
10 Rounds
rowing
:30 Fast
:30 recovery pace
Score: total meters
3 sets
3@65%
2@75%
1@85%
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
open gym 7am
class wod 9am
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 - EnduranceMetcon (Time)10 rounds 10 cal ski rest :30 10 cal bike erg rest :60
10 rounds
10 cal ski
rest :30
10 cal bike erg
rest :60
CrossFit One Valley - EnduranceMetcon (Time)5 rounds echo 20/15 calories Rest 2:00
5 rounds echo
20/15 calories
Rest 2:00
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
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 - 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
AMRAP:16
3 Bar muscle ups
6 Alt db squat snatch (50,35)
9 BBJO (24/20)
*rx can step
Accessory
3 sets
:30 plank left
:30 plank right
:30 plank
:30 rest
CrossFit One Valley - EnduranceMetcon (Distance)ski erg 10 Rounds :15 fast :45 recovery pace
ski erg
10 Rounds
:15 fast
:45 recovery pace