W.O.D.

12/07/2020

CrossFit One Valley - CrossFitBack Squat (5x3@75%)Metcon (Time)4 rounds 30/22 calorie ski 30 sit ups 30 air squats With 20/14 vest

CrossFit One Valley – CrossFit

Back Squat (5×3@75%)

Metcon (Time)

4 rounds

30/22 calorie ski

30 sit ups

30 air squats

With 20/14 vest

12/05/2020

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Open gym 7am Class wod 9am Team of 2 4 sets Partner 1 completes a set then partner 2 goes ( 2 amraps each) Amrap:5 5 devil press (50’s/35’s) 10 pull ups 15 wall balls (20/14)

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Open gym 7am

Class wod 9am

Team of 2

4 sets

Partner 1 completes a set then partner 2 goes ( 2 amraps each)

Amrap:5

5 devil press (50’s/35’s)

10 pull ups

15 wall balls (20/14)

12/04/2020

CrossFit One Valley - EnduranceMetcon (Distance)3 sets Run 3:00 1:00 1:40 :40 1:20 :20 Rest :30 between runs Rest 3:00 between sets

CrossFit One Valley – Endurance

Metcon (Distance)

3 sets

Run

3:00

1:00

1:40

:40

1:20

:20

Rest :30 between runs

Rest 3:00 between sets

12/03/2020

CrossFit One Valley - EnduranceMetcon (Distance)10 rounds :15 Sled push (light - moderate weight) 1:00 rest

CrossFit One Valley – Endurance

Metcon (Distance)

10 rounds

:15 Sled push (light – moderate weight)

1:00 rest

12/03/2020

CrossFit One Valley - CrossFitMetcon (Distance)Team of 2 10k Bike erg Max meter row Time cap:25 *partner 1 starts on bike erg while partner 2 starts on rower. *partners may switch at anytime. *once the bike is complete both partners will go back and forth until the time cap Score: row meters

CrossFit One Valley – CrossFit

Metcon (Distance)

Team of 2

10k Bike erg

Max meter row

Time cap:25

*partner 1 starts on bike erg while partner 2 starts on rower.

*partners may switch at anytime.

*once the bike is complete both partners will go back and forth until

the time cap

Score: row meters

12/02/2020

CrossFit One Valley - CrossFitMetcon (6 Rounds for time)Start a new round every 4:00 x 6 rounds 15/10 calorie ski 12 t2b 9 thrusters (95,65) Score: time each round takes

CrossFit One Valley – CrossFit

Metcon (6 Rounds for time)

Start a new round every 4:00 x 6 rounds

15/10 calorie ski

12 t2b

9 thrusters (95,65)

Score: time each round takes

12/01/2020

CrossFit One Valley - EnduranceMetcon (Time)4 rounds Row 500 meters Rest :30 Bike erg 1000 meters Rest :30

CrossFit One Valley – Endurance

Metcon (Time)

4 rounds

Row 500 meters

Rest :30

Bike erg 1000 meters

Rest :30

12/01/2020

CrossFit One Valley - CrossFitMetcon (Time)21-15-9 Deadlift (185,125) Bar facing burpeesrest 5:00Metcon (Time)45 Deadlifts (185,125) 45 Bar facing burpeesMetcon (Time)Accessory 3 sets 1:00 walking v ups 1:00 plank 1:00 rest

CrossFit One Valley – CrossFit

Metcon (Time)

21-15-9

Deadlift (185,125)

Bar facing burpees
rest 5:00

Metcon (Time)

45 Deadlifts (185,125)

45 Bar facing burpees

Metcon (Time)

Accessory

3 sets

1:00 walking v ups

1:00 plank

1:00 rest

11/30/2020

CrossFit One Valley - EnduranceMetcon (Time)6 rounds 400m run :30 recovery pace air squats :30 rest

CrossFit One Valley – Endurance

Metcon (Time)

6 rounds

400m run

:30 recovery pace air squats

:30 rest

11/30/2020

CrossFit One Valley - CrossFitMetcon (Distance)10 Rounds rowing :30 Fast :30 recovery pace Score: total metersShoulder Press3 sets 3@65% 2@75% 1@85%

CrossFit One Valley – CrossFit

Metcon (Distance)

10 Rounds

rowing

:30 Fast

:30 recovery pace

Score: total meters

Shoulder Press

3 sets

3@65%

2@75%

1@85%