W.O.D.

12/12/2020

CrossFit One Valley - EnduranceMetcon (Distance)3 rounds 3:00 row 3:00 ski 3:00 bike erg Rest 1:00

CrossFit One Valley – Endurance

Metcon (Distance)

3 rounds

3:00 row

3:00 ski

3:00 bike erg

Rest 1:00

12/11/2020

CrossFit One Valley - EnduranceMetcon (Calories)echo 3 rounds :20 mod/:20 easy :40 mod/ :20 easy :60 mod/ :20 easy then 2 rounds :20 mod/ :40 easy :40 mod/ :40 easy :60 mod / :60 easy rest 1:00 :20 mod/ :60 easy :40 mod/ :60 easy :60 mod/ :60 easy

CrossFit One Valley – Endurance

Metcon (Calories)

echo

3 rounds

:20 mod/:20 easy

:40 mod/ :20 easy

:60 mod/ :20 easy

then 2 rounds

:20 mod/ :40 easy

:40 mod/ :40 easy

:60 mod / :60 easy

rest 1:00

:20 mod/ :60 easy

:40 mod/ :60 easy

:60 mod/ :60 easy

12/11/2020

CrossFit One Valley - CrossFitRene (Time)7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here

CrossFit One Valley – CrossFit

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here

12/10/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Team of 2 AMRAP:24 1,000m bike erg (no vest) 10 synchro box step overs (24,20) 500m row (with vest) 10 synchro box step overs (24,20) *one working at a time on machines *Synchro when both pairs make it to the same side of the box

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP:24

1,000m bike erg (no vest)

10 synchro box step overs (24,20)

500m row (with vest)

10 synchro box step overs (24,20)

*one working at a time on machines

*Synchro when both pairs make it to the same side of the box

12/10/2020

CrossFit One Valley - EnduranceMetcon (Time)ski erg calories 21-18-15-12-9--6-3 work : rest 1:1

CrossFit One Valley – Endurance

Metcon (Time)

ski erg calories

21-18-15-12-9–6-3

work : rest

1:1

12/09/2020

CrossFit One Valley - EnduranceMetcon (Distance)bike erg 10 rounds :30 sprint 1:00 recovery

CrossFit One Valley – Endurance

Metcon (Distance)

bike erg

10 rounds

:30 sprint

1:00 recovery

12/09/2020

CrossFit One Valley - CrossFitSnatch1 hang snatch 1 snatch 1" above ground 1 full 1 set every 2:00 2 sets @ 70% 2 sets @ 75%Metcon (AMRAP - Reps)AMRAP:6 30 Double unders 15 Wallballs wear 20/14 vest

CrossFit One Valley – CrossFit

Snatch

1 hang snatch

1 snatch 1″ above ground

1 full

1 set every 2:00

2 sets @ 70%

2 sets @ 75%

Metcon (AMRAP – Reps)

AMRAP:6

30 Double unders

15 Wallballs

wear 20/14 vest

12/08/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)7 Rounds 12/9 Calorie echo bike 5 strict pull ups max power cleans in remaining time (155,105) time cap 15:00 score: power clean repsMetcon (AMRAP - Reps)Accessory 3 sets at each movement before moving to nest movement :40 work / :20 rest flutter kicks plank ups alternating side planks

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

7 Rounds

12/9 Calorie echo bike

5 strict pull ups

max power cleans in remaining time (155,105)

time cap 15:00

score: power clean reps

Metcon (AMRAP – Reps)

Accessory

3 sets at each movement before moving to nest movement

:40 work / :20 rest

flutter kicks

plank ups

alternating side planks

12/08/2020

CrossFit One Valley - EnduranceMetcon (Time)Row 4 rounds 1000 meter row moderate pace Easy 4:00 row between

CrossFit One Valley – Endurance

Metcon (Time)

Row

4 rounds

1000 meter row moderate pace

Easy 4:00 row between

12/07/2020

CrossFit One Valley - EnduranceMetcon (11 Rounds for time)Run Every 2:00x 4, run 200 meter Every 2:30 x3, run 300 meters Every 3:00x 4, run 400 meters *score each round

CrossFit One Valley – Endurance

Metcon (11 Rounds for time)

Run

Every 2:00x 4, run 200 meter

Every 2:30 x3, run 300 meters

Every 3:00x 4, run 400 meters

*score each round