12/28/2020

CrossFit One Valley - EnduranceMetcon (Distance)15 rounds Run :45 max distance run 1:30 rest

CrossFit One Valley – Endurance

Metcon (Distance)

15 rounds

Run

:45 max distance run

1:30 rest

12/28/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Amrap: 18 400m bike erg 10 bench press (135,95) 15 ghd sit ups

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap: 18

400m bike erg

10 bench press (135,95)

15 ghd sit ups

12/26/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Open gym 7am Class WOD 9am Team of 2 15:00 cap 5 Rounds each 20/15 Calorie bike erg 20 Wallballs (20,14) time remaining: synchro bbjo (24,20) P1 start on bike P2 start on wall ball then switch score:bbjo reps

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Open gym 7am

Class WOD 9am

Team of 2

15:00 cap

5 Rounds each

20/15 Calorie bike erg

20 Wallballs (20,14)

time remaining: synchro bbjo (24,20)

P1 start on bike

P2 start on wall ball then switch

score:bbjo reps

12/25/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)MERRY CHRISTMAS AMRAP:20 10 Push ups 20 Air squats 30 Sit upsI have come into the world as a light, so that no one who believes in me should stay in darkness. John 12:46

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

MERRY CHRISTMAS

AMRAP:20

10 Push ups

20 Air squats

30 Sit ups
I have come into the world as a light, so that no one who believes in me should stay in darkness.

John 12:46

12/24/2020

CrossFit One Valley - CrossFit12 Days of Christmas 2020 (Time)1 Rope climb 2 Squat cleans (155,105) 3 BMU 4 Burpees over bar 5 Deadlifts (155,105) 6 HSPU 7 T2B 8 Wallballs (20,14) 9 BBGO 48" 10 Calorie echo 11 C2B 12 Thrusters (155,105) 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 2020 (Time)

1 Rope climb

2 Squat cleans (155,105)

3 BMU

4 Burpees over bar

5 Deadlifts (155,105)

6 HSPU

7 T2B

8 Wallballs (20,14)

9 BBGO 48″

10 Calorie echo

11 C2B

12 Thrusters (155,105)

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

12/23/2020

CrossFit One Valley - EnduranceMetcon (Time)8 rounds 400 meter run 30 walking lunges (15 each leg)

CrossFit One Valley – Endurance

Metcon (Time)

8 rounds

400 meter run

30 walking lunges (15 each leg)

12/23/2020

CrossFit One Valley - CrossFitMetcon (Time)Team of 2 10,000m Row Partner 1: row Partner 2: 200m ski + 400m bike erg *switch as needed, but the partner getting off the rower must complete the ski/bike meters then rest until the partner on the rower needs to switch

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

10,000m Row

Partner 1: row

Partner 2: 200m ski + 400m bike erg

*switch as needed, but the partner getting off the rower must complete the ski/bike meters then rest until the partner on the rower needs to switch

12/22/2020

CrossFit One Valley - EnduranceMetcon (Distance)10 rounds :30 ski sprint 200 meters easy ski

CrossFit One Valley – Endurance

Metcon (Distance)

10 rounds

:30 ski sprint

200 meters easy ski

12/22/2020

CrossFit One Valley - CrossFitFront Squat (build to a heavy single)Metcon (Time)30-20-10-20-30 Alt Pistols Kb swings (70,53)

CrossFit One Valley – CrossFit

Front Squat (build to a heavy single)

Metcon (Time)

30-20-10-20-30

Alt Pistols

Kb swings (70,53)

12/21/2020

CrossFit One Valley - EnduranceMetcon (Distance)6 rounds :10 sled sprint (light-mod weight) 20 air squats Rest 1:00

CrossFit One Valley – Endurance

Metcon (Distance)

6 rounds

:10 sled sprint (light-mod weight)

20 air squats

Rest 1:00