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

Friday WOD

CrossFit Training Valley – CrossFit Clean and Jerk 1 set of 1 @ 60% 1 set of 1 @70% 1 set of 1 @75% 1 set of 1 @80% 1 set of 1 @85% 1 set of 1 @90% 1 set of 1 @95% Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Thursday Skill WOD

CrossFit Training Valley – CrossFit Metcon (No Measure) Accumulate 5 min of a bridge hold *everytime you break you will perform 5 “skin the cats”
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Wednesday WOD

CrossFit Training Valley – CrossFit Back Squat 1 set of 2 @ 60% 1 set of 2 @ 70% 1 set of 2 @ 75% 1 set of 2 @ 80% 1 set of 2 @ 85% 1 set f 1 @ 90% 1 set of 1 @ 95% Metcon (Time) 21-15-9: Snatches, (135/95#) Toe to Bar Directly into: 21-15-9:...
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Tuesday WOD

CrossFit Training Valley – CrossFit Metcon (3 Rounds for reps) AMRAP 4: 27 Hang Power Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (135/95) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (135/95)...
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Monday WOD

CrossFit Training Valley – CrossFit Snatch 1 set of 1 @ 60% 1 set of 1 @ 70% 1 set of 1 @ 75% 1 set of 1 @ 80% 1 set of 1 @ 85% 1 set of 1 @ 90% 1 set of 1 @ 95% Metcon (AMRAP – Reps) AMRAP 18: 18/12 Calorie Row 15 Box Jump Overs...
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Saturday WOD

CrossFit Training Valley – CrossFit Metcon (AMRAP – Reps) 30 min AMRAP: 400m Run 400′ Farmer Carry 25 Burpee Box Step ups *One Parter works at a time and the run will be TOGETHER.
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Friday WOD

CrossFit Training Valley – CrossFit Metcon (AMRAP – Reps) 5 Rounds: 1:00 Row 1:00 Power Snatch (75/55) 1:00 Burpees 1:00 Restrecord total reps
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Thursday WOD

CrossFit Training Valley – CrossFit Clean and Jerk 1 set of 1 @60% 1 set of 1 @70% 1 set of 1 @75% 1 set of 1 @80% 1 set of 1 @85% 1 set of 1 @90% 2 sets of 1 @80% Metcon (AMRAP – Reps) Teams of 2 AMRAP 20: 200m Run 12/9 Cal Row 12...
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Wednesday WOD

CrossFit Training Valley – CrossFit Back Squat 1 set of 2 @ 60% 1 set of 2 @70% 1 set of 2 @75% 1 set of 2 @80% 1 set of 2 @85% 1 set of 2 @90% Metcon (Time) 3 RFT: 600m Run 16 KBS (32/24) 60 DU
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Tuesday WOD

CrossFit Training Valley – CrossFit Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Metcon (Time) 50 Strict Toe to Bar **Everytime you break, run 400m 5 min rest then, 50 HSPU **Everytime you break, run 400mRecord total time / sub HSPU with HRPU
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