05/31/2021

Announcements“MURP” Schedule (5/31/21) Open gym 7am Heat 1: 730-830 Heat 2 840-940 Heat 3 9:50-1050CrossFit One Valley - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Announcements

“MURP”
Schedule (5/31/21)
Open gym 7am
Heat 1: 730-830
Heat 2 840-940
Heat 3 9:50-1050

CrossFit One Valley – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/29/2021

AnnouncementsDue to the MACC going on Friday - Sunday here is Friday/ Saturday schedule: Friday am: normal classes Friday pm: open gym 3-6 (wod posted) Saturday am: open gym 7-8 (wod posted)“MURP” Schedule (5/31/21) Open gym 7am Heat 1: 730-830 Heat 2 840-940 Heat 3 9:50-1050CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Open gym only 7am-8am Amrap:18 12/10 calorie echo 12 t2b 12 push press 115/75

Announcements

Due to the MACC going on Friday – Sunday here is Friday/ Saturday schedule:
Friday am: normal classes
Friday pm: open gym 3-6 (wod posted)
Saturday am: open gym 7-8 (wod posted)
“MURP”
Schedule (5/31/21)
Open gym 7am
Heat 1: 730-830
Heat 2 840-940
Heat 3 9:50-1050

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Open gym only

7am-8am

Amrap:18

12/10 calorie echo

12 t2b

12 push press 115/75

05/28/2021

AnnouncementsDue to the MACC going on Friday - Sunday here is Friday/ Saturday schedule: Friday am: normal classes Friday pm: open gym 3-6 (wod posted) Saturday am: open gym 7-8 (wod posted)“MURP” Schedule (5/31/21) Open gym 7am Heat 1: 730-830 Heat 2 840-940 Heat 3 9:50-1050CrossFit One Valley - CrossFitMetcon (Time)Team of 2 50-40-30-20-10 Bbgo 48" 25-20-15-10 Squat clean 155/105 *split reps, cleans must be 1-1 (partner 1 does a rep then partner 2 does a rep)Metcon (Time)Pm open gym wod 8k bike erg 4k ski *break up as needed

Announcements

Due to the MACC going on Friday – Sunday here is Friday/ Saturday schedule:
Friday am: normal classes
Friday pm: open gym 3-6 (wod posted)
Saturday am: open gym 7-8 (wod posted)
“MURP”
Schedule (5/31/21)
Open gym 7am
Heat 1: 730-830
Heat 2 840-940
Heat 3 9:50-1050

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

50-40-30-20-10

Bbgo 48″

25-20-15-10

Squat clean 155/105

*split reps, cleans must be 1-1 (partner 1 does a rep then partner 2 does a rep)

Metcon (Time)

Pm open gym wod

8k bike erg

4k ski

*break up as needed

06/26/2021

AnnouncementsDue to the MACC going on Friday - Sunday here is Friday/ Saturday schedule: Friday am: normal classes Friday pm: open gym 3-6 (wod posted) Saturday am: open gym 7-8 (wod posted)“MURP” Schedule (5/31/21) Open gym 7am Heat 1: 730-830 Heat 2 840-940 Heat 3 9:50-1050CrossFit One Valley - EnduranceMetcon (Time)10 rounds 250 meter ski 5 burpees 1:00 rest

Announcements

Due to the MACC going on Friday – Sunday here is Friday/ Saturday schedule:
Friday am: normal classes
Friday pm: open gym 3-6 (wod posted)
Saturday am: open gym 7-8 (wod posted)
“MURP”
Schedule (5/31/21)
Open gym 7am
Heat 1: 730-830
Heat 2 840-940
Heat 3 9:50-1050

CrossFit One Valley – Endurance

Metcon (Time)

10 rounds

250 meter ski

5 burpees

1:00 rest

05/22/2021

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am 2021 CrossFit Pair UP Throwdown For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 185,125 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 75,55 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min.

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

2021 CrossFit Pair UP Throwdown

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts 185,125

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters 75,55

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.