W.O.D.

10/16/2021

AnnouncementsSaturday Open gym 8-9 Class wod 9am Virginia creeper ride leaving the gym at 8amCrossFit One Valley - CrossFitMetcon (Time)Open gym 8am Class wod 9am Team of 2 100-80-60-40-20 Cal ski 50-40-30-20-10 Ghd sit up Goblet squat (70/53)

Announcements

Saturday
Open gym 8-9
Class wod 9am

Virginia creeper ride leaving the gym at 8am

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 8am

Class wod 9am

Team of 2

100-80-60-40-20 Cal ski

50-40-30-20-10

Ghd sit up

Goblet squat (70/53)

09/11/2021

AnnouncementsIf you are planning on going to CrossFit mayhem for the big steve wod 1 on Friday September 10th please write your email on the board in the gym for the online waiver. CrossFit One Valley - CrossFitSteve Hill Memorial WOD version 2 (AMRAP - Reps)AMRAP:20 (with a Partner) Buy-in: 5 Rounds (each) Partner A: 20/15 calorie bike erg Partner B: 20 T2B * Switch after both partners finish In the remaining time, AMRAP of: Partner A: Squat clean (155/105) Partner B: Hand stand hold

Announcements

If you are planning on going to CrossFit mayhem for the big steve wod 1 on Friday September 10th please write your email on the board in the gym for the online waiver.

CrossFit One Valley – CrossFit

Steve Hill Memorial WOD version 2 (AMRAP – Reps)

AMRAP:20

(with a Partner)

Buy-in: 5 Rounds (each)

Partner A: 20/15 calorie bike erg

Partner B: 20 T2B

* Switch after both partners finish

In the remaining time, AMRAP of:

Partner A: Squat clean (155/105)

Partner B: Hand stand hold

08/06/2021

CrossFit One Valley - EnduranceMetcon (Distance)5 rounds Bike erg 3:00 moderate 1:00 rest 2:00 moderate 1:00 rest 1:00 fast Rest 3:00 between rounds

CrossFit One Valley – Endurance

Metcon (Distance)

5 rounds

Bike erg

3:00 moderate

1:00 rest

2:00 moderate

1:00 rest

1:00 fast

Rest 3:00 between rounds

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.

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