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...


CrossFit Valley Forge – Daily WODOlyHigh Hang-Hang-From Floor Clean (5×1)MetconMetcon (Time)For time 3 Rounds 500m row 20 Wall Balls 10 TTB


CrossFit Valley Forge – Daily WODMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups


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...


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