W.O.D.

Thruster Ladder

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)E90s for 6 min Complete both: 5 Single Arm KB OHS 30-40s HS Hold or HS WalksMetconThruster Up! (AMRAP - Reps)Complete an Up Ladder of Thrusters Every 2 Min, starting with 8 at 0:00: 0:00 8 Thrusters 2:00 10 Thrusters 4:00 12 Thrusters 6:00 14 Thrusters 8:00 16 Thrusters 10:00 18 Thrusters 12:00 20 Thrusters 14:00 22 Thrusters 16:00 24 Thrusters 18:00 26 Thrusters 20:00 28 Thrusters 22:00 30 Thrusters 24:00 32 Thrusters Etc.. Rx+ 95/65 Rx 75/55 Rx Master's 65/45 At 20 reps..add 10 more pounds.

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Flying High

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyGymnastics4 Min Pull and Push (2 Rounds for reps)2 Min of Strict or Kipping Pull-ups, directly into, 2 Min of Strict or Kipping HSPU Record which way they were done.OlyClean + Front Squat + Jerk (1 x E90s for 9 min)Build across starting at 60% of JerkMetconFlying High (AMRAP - Reps)Ascending Ladder In 8 Min: 1 Clean, 20 Dubs, 2 C2B 2 Cleans, 20 Dubs, 2 C2B 3 Cleans, 20 Dubs, 2 C2B Etc.. Rx+ 205/145, and BMU Rx 165/115 Rx Masters 145/100, Pull-upsCount all cleans, dubs, and bar

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Dive Bomber

CrossFit Valley Forge - Daily WODDay 1 of the Gymnasty Cycle!View Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyOlyPower Snatch + Hang Snatch + OHS (6x1)Start at 60% of 1RM Snatch and Build Across Without dropping, complete a Power Snatch, then a Hang Squat Snatch, then an OHS.MetconDive Bomber (Time)3 Rounds: 24/17 Calorie Row 21 Wallballs 20/14# 18 Alternating Dumbbell Snatches 15 Lateral Burpees over DB Rx+ Dumbbell 70/50 Rx Dumbbell - 50/35 Rx Master's DB - 35/20

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WOD For Warriors 2018

CrossFit Valley Forge - Daily WODHeats at 9am and 9:30am. Be ready to go!View Public WhiteboardMetconArmistice (AMRAP - Rounds and Reps)"Armistice" 11 min AMRAP RX – 135/95 11 Power Cleans. 11 Burpees (Over Bar). 19 Deadlifts. 18 Pull Ups. Scaled - without Barbell 11 Push Ups. 11 Burpees. 19 Sit Ups. 18 Air Squats.

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Taser

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconTaser (Time)For Time: 30 Power Snatches (115/80)(85/60) 1 Mile Run Directly into… 30-20-10: Kettlebell Swings (24/16)(20/12) Thrusters (75/55)(60/45)Rx Options: (Rx is first set of numbers)(Rx Master's is second set of numbers) 45 Years Old +

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Prime Time

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (4 Rounds for reps)In Teams of 2, 4 Rounds: 3:00 – Row for Calories 2:00 – Double KB Deadlifts 1:00 – Lateral Burpees over Erg Rx+ 32/24 kg Rx 24/16 kg Rx Masters 20/12 kg Rx Master's (45 yrs +)Record your KB weight in Notes.

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Recover This

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x90s Banded Hamstring x90s Banded Overhead Distraction x30s Banded Hip Flexor x60s Squat Test x2 min Dynamic WarmupMetconMetcon (Time)3 Rounds For Time 600m Row 60s Side Plank (L + R for 30s each) 15 Barbell Curls 60s Plank 15 Back Rack Reverse Lunges Rx 35/15 Rx+ 65/35

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Cement Mixer

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)9 EMOM Min 1: 30-40s HS Hold Min 2: 5 Single Arm KB OHS ea Min 3: 6-12 UB Strict PushupsMetconCement Mixer (Time)Every 3:00 for 7 Sets: 400 Meter Run 6 Toes-to-Bar Rx+ 12 T2B If needed, scale the run down to complete the T2B, even if they're singles. Start each round at: 0:00-3:00-6:00-etc. Your score is your WORST round. For example, if you finish your final T2B in the 2:15-2:30 range for the first 6 rounds, but your last round you finish at 2:55, that is

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Hangman

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHang Power Clean (3 reps EMOM 8)Superset 2 Box Jumps directly after each triple. Build to a moderate load. Share box with partner.MetconHangman (Time)For Time: 21 Hang Power Cleans 21 Barbell-Facing Burpees 50 Double-Unders 15 Hang Power Cleans 15 Barbell-Facing Burpees 50 Double-Unders 9 Hang Power Cleans 9 Barbell-Facing Burpees 50 Double-Unders Rx - 75/55 Rx+ – 115/80, 100 Dubs each

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