1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

7.9.15 Thursday WOD

Warm up/Mobility 800m row Wrist and External Rotation of the Shoulder BBG 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00 WOD 21-15-9 of: Power Cleans 155/105# Burpee Box Jump Overs 30/24″ For time
READ MORE

7.8.15 Wednesday WOD

Warm up  3 rounds of: 8 Waiter Squats 10 KB Swings BBG 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 2×1@75%, 1×1@80% WOD 3 rounds for time of: 7 Strict Pull ups 7 Strict Ring Dips 21 Air Squat *If possible keep it...
READ MORE

7.7.15 Tuesday WOD

Veteran member Todd “Papa” Smiley turns the big 5-0 today. As promised we will be doing the “Filthy Fifty” to celebrate our dear friends birthday. From everyone here at Training Valley, Happy Birthday Todd! Warm up 800m Row WOD For Time: 50 Box jumps,...
READ MORE

7.6.15 Monday WOD

Warm up 3 rounds of: 5 Pull up (use this time to work on the kipping/butterfly pull up) 10 Push ups 10 Pistol Squats BBG 3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 2×1@75%, 1×1@80% WOD 3 rounds for time of: 75 Double-unders 15 Toes to bar 15 Push Press...
READ MORE

7.2.15 Thursday WOD

Warm up Group BBG 4X3 + 1XME Front Squats – work to a near 3rm (no misses), then 1 ME UB set @ 90% of 3rm, rest 2:00 WOD For Time 9-7-5 Thrusters (165/110#) Muscle Ups (sub C2B x2)
READ MORE

7.1.15 Wednesday WOD

Warm up A1)2 x 0:30 Hollow Hold A2)2 x 0:30 Arch Hold *Resting 45-sec between each exercise BBG 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 3×1@75% WOD For Time: 20 Burpee Box Jumps (24/20″) 25 KB C&J (two KBs )...
READ MORE

6.30.15 Tuesday WOD

Warm up Group then, Burgener BBG 3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 3×1@75% WOD 4 rounds for time of: 400m run 20 KB swings (24/16kg) Rx+ (32/24kg) Rest 1:1
READ MORE

6.29.15 Monday WOD

Warm up 800m row WOD CrossFit Total 1-rep Back Squat 1-rep Shoulder Press 1-rep Deadlift
READ MORE

6.26.15 Friday WOD

Warm up Group Dynamic WOD 3 rounds for time: 21 Cal Row 11 Push Jerks (135/95#) Rx+ (165/110#) Strength  3 rounds not for time: 200m Farmers Carry (24/16) 2 min Rest 200m Overhead Barbell Carry (75/45#) – go heavier IF needed (drop down to back rack if needed to rest)
READ MORE

6.25.15 Friday WOD

  Warm up 3 rounds of: 10 OHS 10 Snatch Balance 10 Sotts Press BBG EMOM for 7:00 – 3 T&G Power Snatches @ 70% of 1rm Power Snatch WOD 5 rounds of: 20 Wall Balls (20/14) 15 KB swings (24/16) 10 Box Jumps (30/24)  
READ MORE