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
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 - 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...
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
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
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
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
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
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
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
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
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
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...
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
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
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
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
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
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
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
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
CrossFit One Valley - EnduranceMetcon (Time)10 rounds 10 calorie ski 10 calorie echo Rest :30
10 rounds
10 calorie ski
10 calorie echo
Rest :30
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
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 - EnduranceMetcon (Calories) 5 rounds Echo 3:00 moderate pace 1:00 rest 4x:45 fast pace (rest :30 between) Rest 1:00
5 rounds
Echo
3:00 moderate pace
1:00 rest
4x:45 fast pace (rest :30 between)
Rest 1:00
CrossFit One Valley - EnduranceMetcon (Distance)15 rounds Run :45 max distance run 1:30 rest
15 rounds
Run
:45 max distance run
1:30 rest
CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Amrap: 18 400m bike erg 10 bench press (135,95) 15 ghd sit ups
Amrap: 18
400m bike erg
10 bench press (135,95)
15 ghd sit ups
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
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 - 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
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
