W.O.D.

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

CrossFit One Valley - CrossFitMetcon (Time)Team of 2 10 Rounds 5 Sandbag over shoulder (150,100) 10 Burpee box jump overs (24,20) 50 Double unders *partner 1 completes a round then partner 2 completes a round

CrossFit One Valley – CrossFit

Metcon (Time)

Team of 2

10 Rounds

5 Sandbag over shoulder (150,100)

10 Burpee box jump overs (24,20)

50 Double unders

*partner 1 completes a round then partner 2 completes a round

CrossFit One Valley - EnduranceMetcon (Calories)Echo 10 rounds :30 fast :60 easy

CrossFit One Valley – Endurance

Metcon (Calories)

Echo

10 rounds

:30 fast

:60 easy

CrossFit One Valley - CrossFitOverhead SquatMetcon (Time)500m row 1000m bike erg 500m ski

CrossFit One Valley – CrossFit

Overhead Squat

Metcon (Time)

500m row

1000m bike erg

500m ski

CrossFit One Valley - EnduranceMetcon (Distance)3 rounds 100 meter run 1:00 bike erg standing- damper 10 200m run 1:00 bike erg standing 400 meter run 1:00 bike erg standing 200 meter run 1:00 bike erg standing 100 meter run 1:00 bike erg standing

CrossFit One Valley – Endurance

Metcon (Distance)

3 rounds

100 meter run

1:00 bike erg standing- damper 10

200m run

1:00 bike erg standing

400 meter run

1:00 bike erg standing

200 meter run

1:00 bike erg standing

100 meter run

1:00 bike erg standing

CrossFit One Valley - CrossFitMetcon (Time)36-30-24-18-12-6 Calorie echo bike 10 HSPU + 5 BMU after each set female calories: 25-21-17-13-8-4Metcon (Weight)Accessory 3 sets for quality 10 seated kb strict press each arm 10 seated leg lifts :30 side plank each side

CrossFit One Valley – CrossFit

Metcon (Time)

36-30-24-18-12-6 Calorie echo bike

10 HSPU + 5 BMU after each set

female calories: 25-21-17-13-8-4

Metcon (Weight)

Accessory

3 sets for quality

10 seated kb strict press each arm

10 seated leg lifts

:30 side plank each side

CrossFit One Valley - EnduranceMetcon (Time)5k ski erg... alternate 2:00 moderate/fast pace, 2:00 recovery pace

CrossFit One Valley – Endurance

Metcon (Time)

5k ski erg…

alternate 2:00 moderate/fast pace,

2:00 recovery pace

CrossFit One Valley - CrossFitBench Press (build to a heavy 3 rep)Metcon (AMRAP - Reps)AMRAP:12 3 squat cleans 185,125 6 hand release push ups 12 ghd sit ups

CrossFit One Valley – CrossFit

Bench Press (build to a heavy 3 rep)

Metcon (AMRAP – Reps)

AMRAP:12

3 squat cleans 185,125

6 hand release push ups

12 ghd sit ups

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 80 Partner squat med ball tosses over P/up bar 200 M Run 1 Rope Climb each 60 Deadlifts 185/125 split 200M run 1 rope climb 60 Alt DB Snatches 50/35 split 200m run 1 rope climb 60 Alternating Push-Ups *partner does push up while other partner holds in top of push up 200m run 1 rope climb With 20/14 vest

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

Team of 2

80 Partner squat med ball tosses over P/up bar

200 M Run

1 Rope Climb each

60 Deadlifts 185/125 split

200M run

1 rope climb

60 Alt DB Snatches 50/35 split

200m run

1 rope climb

60 Alternating Push-Ups

*partner does push up while

other partner holds in top of push up

200m run

1 rope climb

With 20/14 vest