W.O.D.

08/04/2018

CrossFit One Valley - EnduranceMetcon (AMRAP - Reps)AMRAP:8 10 calorie assault bike 8 burpees rest 3 minutes AMRAP:8 12 calorie row 50 Double unders rest 3 minutes AMRAP:8 14 Lunges 14 dball cleans (80,60)

CrossFit One Valley – Endurance

Metcon (AMRAP – Reps)

AMRAP:8

10 calorie assault bike

8 burpees

rest 3 minutes

AMRAP:8

12 calorie row

50 Double unders

rest 3 minutes

AMRAP:8

14 Lunges

14 dball cleans (80,60)

08/04/2018

CrossFit One Valley - CrossFitMetcon (Time)open gym 7am-9am class wod 9am Team of 2 Cash in: 1,000m run 100 Double unders 100 KB deadlift (70,53) 100 Sit ups 100 Push ups 100 Double unders Cash out: 1,000m run *Partners run together, then on reps P1 will work P2 will wait in waiting area and swap as needed

CrossFit One Valley – CrossFit

Metcon (Time)

open gym 7am-9am

class wod 9am

Team of 2

Cash in: 1,000m run

100 Double unders

100 KB deadlift (70,53)

100 Sit ups

100 Push ups

100 Double unders

Cash out: 1,000m run

*Partners run together, then on reps P1 will work P2 will wait in waiting area and swap as needed

08/03/2018

CrossFit One Valley - EnduranceMetcon (Distance)10 Rounds Erg bike 1 minute @ damper 2 (rpm 105+) 3 minutes with damper starting at 1 and increasing by 1 each round (rpm 55+

CrossFit One Valley – Endurance

Metcon (Distance)

10 Rounds Erg bike

1 minute @ damper 2

(rpm 105+)

3 minutes with damper starting at 1 and increasing by 1 each round (rpm 55+

08/03/2018

CrossFit One Valley - CrossFitHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

CrossFit One Valley – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

08/02/2018

CrossFit One Valley - EnduranceMetcon (Time)5 Rounds 300m Run :30 Rest 200m Run faster than previous :30 Rest 100m Run faster than previous :30 rest

CrossFit One Valley – Endurance

Metcon (Time)

5 Rounds

300m Run

:30 Rest

200m Run faster than previous

:30 Rest

100m Run faster than previous

:30 rest

08/02/2018

CrossFit One Valley - CrossFitMetcon (Time)500m Row 50ft Single arm db o.h. lunge (50,35) 35 T2B 100 Double unders 50 Ghd sit ups 100 Double unders 35 T2B 50ft Single arm db overhead lunge 500m Row

CrossFit One Valley – CrossFit

Metcon (Time)

500m Row

50ft Single arm db o.h. lunge (50,35)

35 T2B

100 Double unders

50 Ghd sit ups

100 Double unders

35 T2B

50ft Single arm db overhead lunge

500m Row