03/27/2021

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Clsss wod 9am Team of 2 10 rounds 800 Bike erg split 10 bbgo 48" 10 sand bag os 150/100 *split reps, one working at a time

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Clsss wod 9am

Team of 2

10 rounds

800 Bike erg split

10 bbgo 48″

10 sand bag os 150/100

*split reps, one working at a time

03/26/2021

CrossFit One Valley - CrossFitCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereCrossfit Games Open 21.3...

CrossFit One Valley – CrossFit

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here

Crossfit Games Open 21.3 Teens RX (Ages 14-15) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Teens RX (Ages 14-15) click here

Crossfit Games Open 21.3 Foundations (Ages 16-54) (Time)

For total time:

15 air squats

30 sit-ups

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 dumbbell row, 10 lb. (15 left/15 right)

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 push-up

15 thrusters with stick

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

To scale the squat and thruster, complete a sit-to-stand from a chair.

To scale the sit-up, reduce the range of motion and touch the knees.

Instead of a dumbbell, you can use a household object for the dumbbell row.

If you have two dumbbells, you can complete the rows with both hands at the same time.

To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Foundations (Ages 16-54) click here

Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)

For total time:

15 front squats

30 sit-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 jumping pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 35 lb. for the front squats and thrusters

M: 45 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters Scaled (Ages 55+) click here

Crossfit Games Open 21.4 Foundations (Ages 16-54) (Weight)

Complete the complex for load and technique:

1 deadlift

1 clean

1 hang clean

1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.

If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Foundations (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click here

03/19/2021

CrossFit One Valley - CrossFitCrossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click hereCrossfit Games Open 21.2 Foundations (Ages 16-54) (Time)For time: 10 alternating snatches 15 burpees 20 alternating snatches 15 burpees 30 alternating snatches 15 burpees 40 alternating snatches...

CrossFit One Valley – CrossFit

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Foundations (Ages 16-54) (Time)

For time:

10 alternating snatches

15 burpees

20 alternating snatches

15 burpees

30 alternating snatches

15 burpees

40 alternating snatches

15 burpees

50 alternating snatches

15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Foundations (Ages 16-54) click here

Crossfit Games Open 21.2 Masters Foundations & Equipment Free (Ages 55+) (Time)

For time:

10 alternating snatches

15 burpees

20 alternating snatches

15 burpees

30 alternating snatches

15 burpees

40 alternating snatches

15 burpees

50 alternating snatches

15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters Foundations & Equipment Free (Ages 55+) click here

Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)

M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here

Crossfit Games Open 21.2 Masters Scaled (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 10-lb. dumbbell, 20-in. box (step-ups permitted)

M: 20-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters Scaled (Ages 55+) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Crossfit Games Open 21.2 Foundations (Ages 16-54) (Time)

For time:

10 alternating snatches

15 burpees

20 alternating snatches

15 burpees

30 alternating snatches

15 burpees

40 alternating snatches

15 burpees

50 alternating snatches

15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Foundations (Ages 16-54) click here

Crossfit Games Open 21.2 Teens RX (Ages 14-15) (Time)

For time:

10 dumbbell snatches


15 burpee box jump-overs


20 dumbbell snatches


15 burpee box jump-overs


30 dumbbell snatches


15 burpee box jump-overs


40 dumbbell snatches


15 burpee box jump-overs


50 dumbbell snatches


15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Teens RX (Ages 14-15) click here

03/17/2021

CrossFit One Valley - EnduranceMetcon (Time)10 rounds 10 calorie ski 10 calorie echo Rest :30

CrossFit One Valley – Endurance

Metcon (Time)

10 rounds

10 calorie ski

10 calorie echo

Rest :30

03/15/2021

CrossFit One Valley - EnduranceMetcon (Distance)Row 5 rounds :30 on :30 rest 5 rounds :45 on, :45 rest 5 rounds 1:00 on, 1:00 rest 5 rounds 1:30 on, 1:30 rest

CrossFit One Valley – Endurance

Metcon (Distance)

Row

5 rounds

:30 on :30 rest

5 rounds

:45 on, :45 rest

5 rounds

1:00 on, 1:00 rest

5 rounds

1:30 on, 1:30 rest

01/25/2021

CrossFit One Valley - EnduranceMetcon (Calories) 5 rounds Echo 3:00 moderate pace 1:00 rest 4x:45 fast pace (rest :30 between) Rest 1:00

CrossFit One Valley – Endurance

Metcon (Calories)

5 rounds

Echo

3:00 moderate pace

1:00 rest

4x:45 fast pace (rest :30 between)

Rest 1:00

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

12/28/2020

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

12/26/2020

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