W.O.D.

CrossFit One Valley - CrossFitMetcon (Time)Team of 2 10,000m Row Partner 1: row Partner 2: 200m ski + 400m bike erg *switch as needed, but the partner getting off the rower must complete the ski/bike meters then rest until the partner on the rower needs to switch

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

10,000m Row

Partner 1: row

Partner 2: 200m ski + 400m bike erg

*switch as needed, but the partner getting off the rower must complete the ski/bike meters then rest until the partner on the rower needs to switch

CrossFit One Valley - EnduranceMetcon (Distance)10 rounds :30 ski sprint 200 meters easy ski

CrossFit One Valley – Endurance

Metcon (Distance)

10 rounds

:30 ski sprint

200 meters easy ski

CrossFit One Valley - CrossFitFront Squat (build to a heavy single)Metcon (Time)30-20-10-20-30 Alt Pistols Kb swings (70,53)

CrossFit One Valley – CrossFit

Front Squat (build to a heavy single)

Metcon (Time)

30-20-10-20-30

Alt Pistols

Kb swings (70,53)

CrossFit One Valley - EnduranceMetcon (Distance)6 rounds :10 sled sprint (light-mod weight) 20 air squats Rest 1:00

CrossFit One Valley – Endurance

Metcon (Distance)

6 rounds

:10 sled sprint (light-mod weight)

20 air squats

Rest 1:00

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)5 Rounds 3:00 work / 1:00 rest 15/10 Calorie echo bike 50Ft Handstand walk 5 Power cleans (205,135)*when 3:00 is up stop where you are, then continue where you left off after the 1:00 rest *score: repsMetcon (Time)Accessory 4 sets 5 Strict pull ups 25 Banded tricep extensions

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

3:00 work / 1:00 rest

15/10 Calorie echo bike

50Ft Handstand walk

5 Power cleans (205,135)
*when 3:00 is up stop where you are, then continue where you left off after the 1:00 rest

*score: reps

Metcon (Time)

Accessory

4 sets

5 Strict pull ups

25 Banded tricep extensions

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 2 50 Calorie echo 50 BBGO 48" 30 Power snatch (135,95) 50 weighted sit ups 30 SDHP (135,95) 50 Ring dips 30 Back rack lunges (135,95) 50 Calorie echo *split reps, 1 working at a time

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 2

50 Calorie echo

50 BBGO 48″

30 Power snatch (135,95)

50 weighted sit ups

30 SDHP (135,95)

50 Ring dips

30 Back rack lunges (135,95)

50 Calorie echo

*split reps, 1 working at a time

CrossFit One Valley - EnduranceMetcon (2 Rounds for time)50 Calorie echo for time rest 5:00 50 calorie echo for time * 2 scores

CrossFit One Valley – Endurance

Metcon (2 Rounds for time)

50 Calorie echo for time

rest 5:00

50 calorie echo for time

* 2 scores

CrossFit One Valley - EnduranceMetcon (Time)2 Rounds 4x400m Run rest 1:00 between runs rest 3:00 between rounds

CrossFit One Valley – Endurance

Metcon (Time)

2 Rounds

4x400m Run

rest 1:00 between runs

rest 3:00 between rounds

CrossFit One Valley - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1 Front squat (135/95) S2OH (135/95) T2B

CrossFit One Valley – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Front squat (135/95)

S2OH (135/95)

T2B

CrossFit One Valley - EnduranceMetcon (Distance)row 1:00 row 1:00 rest 2:00 row 1:00 rest 3:00 row 1:00 rest 4:00 row 1:00 rest 5:00 row 1:00 rest 4:00 row 1:00 rest 3:00 row 1:00 rest 2:00 row 1:00 rest 1:00 row

CrossFit One Valley – Endurance

Metcon (Distance)

row

1:00 row

1:00 rest

2:00 row

1:00 rest

3:00 row

1:00 rest

4:00 row

1:00 rest

5:00 row

1:00 rest

4:00 row

1:00 rest

3:00 row

1:00 rest

2:00 row

1:00 rest

1:00 row