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

Saturday WOD

CrossFit Training Valley – CrossFit Metcon “Tag Team Cindy” As quickly as possible, teams of two must complete 30 rounds of “Cindy”: 5 Pull-Ups 10 Push-Ups 15 Squats Only one team member may be working at any given time. The resting partner must care for the team’s...
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Friday WOD

CrossFit Training Valley, CrossFit Training Valley – CrossFit Mobility and Activation Wrist Walks: Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as...
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Thursday WOD

CrossFit Training Valley – CrossFit Warm-up 800 meter row Gymnastics 2 sets of: 3 Position Straddle stretch seated on med ball x 15 sec each (center, left, right) Pike stretch seated on med ball x 15 sec *Back needs to stay as flat as possible to get the best hamstring...
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Wednesday WOD

CrossFit Training Valley, CrossFit Training Valley – CrossFit Gymnastics Every 30 seconds, for 3 minutes (6 sets) of: Pistol Squat Balance x 20 seconds (Alternate legs and use vertical post on squat rig for balance if necessary. The idea is to learn to sit in the pistol...
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Tuesday WOD

CrossFit Training Valley – CrossFit Mobility and Activation Two sets of: Hip Circles x 15 reps per side Pectoral Smash w/LAX Ball x 30 seconds per side Partner-Assisted T-Spine Stretch x 20 seconds Weightlifting Snatch (5 x 3) Every 2 minutes, for 10 minutes (5 sets),...
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Monday WOD

CrossFit Training Valley – CrossFit Warm-up 800 meter row Gymnastics One set of: Donkey Kicks x 20 reps Followed by. . . Every minute, on the minute, for 3 minutes (3 sets) of: Finger Presses x 20 reps *Make sure to keep the elbows completely locked. Followed by. . . Every...
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Saturday WOD

CrossFit Training Valley – CrossFit Metcon (Time) WOD – “Filthy 80” For time, complete the following: Each partner work one at a time until complete 80 Box jumps, (24/20) 80 Jumping pull-ups 80 Kettlebell swings (24/16) 80 Walking Lunges 80 K2E 80 Push...
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Friday WOD

CrossFit Training Valley – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon (Time) Teams of 3: 10k Row Athletes change every 250mpartners names in comments
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Thursday WOD

CrossFit Training Valley – CrossFit Metcon (4 Rounds for reps) AMRAP 3, Rest 3:00 21 Calorie Row 21 Burpees Max Thrusters (75/55) AMRAP 3, Rest 3:00 18 Calorie Row 18 Burpees Max Thrusters (95/65) AMRAP 3, Rest 3:00 15 Calorie Row 15 Burpees Max Thrusters (115/80) AMRAP 3...
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Wednesday WOD

CrossFit Training Valley – CrossFit Metcon (Time) 3 RFT: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double-Unders
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