Hotshots 19

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front SquatsMin 0-8MetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run45 min time cap Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

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300

CrossFit Valley Forge - Daily WODMetconMetcon (Time)300 10 Rounds For Time: 5 Pullups 10 reps of... 15 Abmat Situps Round 1 - Push Press 115/80 Round 2 - Burpees Over Bar Round 3 - Power Cleans Round 4 - Push Jerks Round 5 - Front Rack Lunges Round 6 - Front Squats Round 7 - Barbell Rows Round 8 - Power Snatches Round 9 - Deadlifts Round 10 - Thrusters RX+ Strict CTB 155/105 GHD Situps Scale 3 Pullups/5 Ring Rows Barbell movements 75/65# 10 Abmat Situps Time Cap: 30 min --Or-- Partner Workout! Split reps as needed.Everyone should go

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Recover Today

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)Quad/ Adductor Foam Roll 1 min each side Couch Stretch 1 min each side Pigeon Pose on Floor 1 min each side Childs Pose 1 min Lats Foam Roll 1 min each side Dynamic Warm-Up 10 min0-20 minGymnasticsMetcon (No Measure)1 Rd Every 3 Min for 15 min 4 Barbell Rows (Heavy) 8 Pistols 12 Diamond Pushups 16 Abmat Situps Scale: 4-6-8-10IntervalMetcon (Time)Partner Intervals For Time: 50-40-30-20-10 Cal Row Split with partner at halfway point of each round. Rest 30s after each round.Ex: Partner 1 completes 25 cal and switch for remaining 25 cals.

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Double Dribble

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)4 min Dynamic Warmup -then- 2 Rounds: 20 Dubs/30 Singles 5 Pushups 7 PVC Pass Thru's 9 PVC Overhead Squats -then- Snatch Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Behind the Neck Presses 5 Stiff Legged Deadlifts 5 Overhead SquatsMin 0-13Oly3 Position Power Snatch (5x1. Build across every 90s)High Hang Hang (down to above knee cap) GroundUp to 70%, technique dependent. Can't go up if there's a pressout or they miss the squat stance catch.MetconDouble Dribble (AMRAP - Rounds and Reps)AMRAP 12: 75 Double-Unders 50 Air Squats 15 Power

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Kelen Helly

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds: 300-500m Light-Paced Row 5 Spiderman and Reach 7 Slow Scap Retractions 9 AbMat Sit-Ups 2 Rounds: 1-2 Strict Pull-Ups 1-2 Kipping Pull-Ups 1-2 Toes to BarGymnastics2 BMU + 3 CTB + 4 TTB UB (1 set every 2 min x4)2 Bar Muscle-Ups 3 CTB Pull-Ups 4 Toes to Bar Scales: L1: 1+2+3 L2: 4+4 L3: Singles for best qualityMetconKelen Helly (Time)For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 400 Meter Run 30 KBS (53/35) 400 Meter Run 30 KBS (53/35) 400 Meter Run 30 Box Jumps (24/20)

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06/25/2018

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)3:00 Row First :40s of each minute slow and easy. Final :20s ramp up. 3 rounds rotating stations Every :30s A) Alternating Samson Stretches B) Glute Bridges C) Diamond Push Ups D) Banded Good Mornings Then as a class Barbell Warmup, empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotaitons 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Then as a class, 3 Rounds gradually building in intensity and in loading workout weights. 7 Calorie Row 6 Deadlifts 5 Burpees 4 Push Presses Rest 30s between effortsMetconNose Bleed (AMRAP -

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Master’s Work 6/18/18

CrossFit Valley Forge - Masters CompStrengthBack Squat (EMOM 5)Sets: 5-4-3-2-1 Set #1 – 5 Reps @ 50% Set #2 – 4 Reps @ 55% Set #3 – 3 Reps @ 60% Set #4 – 2 Reps @ 65% Set #5 – 1 Rep @ 70%Back Squat (In 15 min, Build to Heavy Single )Wave #1 1 Rep @ 86% 1 Rep @ 89% 1 Rep @ 92% Wave #2 1 Rep @ 89% 1 Rep @ 92% 1 Rep @ 95%

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Quality Workout

CrossFit Valley Forge - Daily WODThe goal of today is to work hard during the Accessory and Olympic Lifting work. The metcon will be a sprint under fatigue.Warm-upWarm-up (No Measure)In 8 min, complete the following: 200m Run 1 Round of Strict Cindy 1 Round, 30s each: A) Superman Rocks B) Hollow Rocks Followed by… Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsSave your bars or partner up as you will be using them for the Accessory WorkAccessory WorkMetcon (No Measure)In 10 min, complete 2 rounds of: 8 Suitcase

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6/16/18 Masters

CrossFit Valley Forge - Masters CompOlyPower Snatch Ladder (3 sets of 3-2-1)3 Reps @ 65% of 1RM Snatch 2 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 2 Reps @ 75% 1 Rep @ 80% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85%

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Power Up

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)100m Jog 3 Strict Pull-Ups + 5 Diamond Pushups + 7 Goblet Squats 100m Jog 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses 100m Jog 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats 100m JogStrengthBehind the Neck Strict Press (Moderate Triple)Build to Moderate 3 from Min 0:00-4:00Behind The Neck Jerk (Moderate Triple)Build to Moderate 3 from Min 4:00-10:00 Push Jerk, Not SplitPower Snatch (Heavy Single)Build to an 80% Single Min 10:00-18:00.MetconMetcon (Time)For Time: 45 Burpees 400 Meter Run 30 Power Snatches (115/80) 400 Meter Run 15 Chest

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