05/31/2018

CrossFit Valley Forge - Daily WODGymnasticsWarm-up (No Measure)Muscle Up PracticeIf you don't have muscle ups work on transitions. If you have muscle ups work on bar or ring whichever is a weakness. Perform 3-5 EMOM for 6 minutes.Warm-up (No Measure)Muscle Up PracticeIf you don't have muscle ups work on transitions. If you have muscle ups work on bar or ring whichever is a weakness. Perform 3-5 EMOM for 6 minutes.MetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15 minutes 15 Power Sntaches 75/55 30 Double Unders 15 Box Jump Overs 30 Double Unders

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05/30/2018

CrossFit Valley Forge - Daily WODOlyHigh Hang-Hang-From Floor Clean (5x1)MetconMetcon (Time)For time 3 Rounds 500m row 20 Wall Balls 10 TTB

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0528/2018

CrossFit Valley Forge - Daily WODMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRx is with 20lb vest

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05/26/2018

CrossFit Valley Forge - Masters CompOlySquat Snatch (Build to a heavy single)Clean and Jerk (build to a heavy single)Accessory WorkMetcon (AMRAP - Rounds)Every 90 Seconds for 8 rounds 8 Box Jump Overs 8 Power Snatch 95/65

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05/26/2018

CrossFit Valley Forge - Daily WODMetconMetcon (Time)With a Partner WOD: "Beach Assault" "Row to shore" – 1000m row "Ascend the cliff" – 8 rope climbs (20 ft.) "Attack the objective" – 100 Burpees and -- 100 Wallballs (20/14) "Extract the wounded" – 600m Farmers Carry KB (70/53) "Descend the cliff" – 8 rope climbs (20 ft.) "Extraction" – 1000m row One person works at a time

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05/25/2018

CrossFit Valley Forge - Daily WODStrengthDeadlift (5@65% 5@70% 5@75%)MetconMetcon (Time)For Time 10 Clean and Jerks 135/95 400m run 8 Clean and Jerks 135/95 400m run 6 Clean and Jerks 135/95 400m run 4 Clean and Jerks 135/95 400m run 2 Clean and Jerks 135/95 400m runMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Rx is with 20# vest

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Partners R Us

CrossFit Valley Forge - Daily WODOlySegment Clean (8x1 )2 second pause at kneeBuild Across - Technique DependentMetconMetcon (Time)For Time: 150 Dubs (x2 Singles) 75 Reverse Lunges 50 KB Swings 52/35 25 DB Power Cleans 50/35# 50 KB Swings 52/35 75 Reverse Lunges 150 Dubs One partner works, one rests.Sometimes..you just have to make it work in the sun.

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05/23/2018

CrossFit Valley Forge - Masters CompIntervalMetcon (AMRAP - Reps)Every 90 sec for 8 rounds 10 Cal AB Max Ring MUscore is MU

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05/23/2018

CrossFit Valley Forge - Daily WODStrengthShoulder Press (5@65% 5@70% 5@75%)MetconMetcon (Time)2000m row for time Every second minute complete 5 Thrusters 95/65 *Begin workout with Thrusters

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