01/04/2022
CrossFit One Valley - EnduranceMetcon (Time)12 rounds 1,000m bike erg Rest :60
CrossFit One Valley – Endurance
Metcon (Time)
12 rounds
1,000m bike erg
Rest :60
CrossFit One Valley - EnduranceMetcon (Time)12 rounds 1,000m bike erg Rest :60
12 rounds
1,000m bike erg
Rest :60
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)
Saturday
Open gym 8-9
Class wod 9am
Virginia creeper ride leaving the gym at 8am
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)
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
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.
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
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
5 rounds
Bike erg
3:00 moderate
1:00 rest
2:00 moderate
1:00 rest
1:00 fast
Rest 3:00 between rounds
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
“MURP”
Schedule (5/31/21)
Open gym 7am
Heat 1: 730-830
Heat 2 840-940
Heat 3 9:50-1050
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
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
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
Open gym only
7am-8am
Amrap:18
12/10 calorie echo
12 t2b
12 push press 115/75
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
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
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)
Pm open gym wod
8k bike erg
4k ski
*break up as needed
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
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
10 rounds
250 meter ski
5 burpees
1:00 rest
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.
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 - 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
