Death Race

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconDeath Race (Time)5 Rounds: 15/10 Cal Row 10 Burpees over RowerRemember, you do not have to extend your hips all the way because you are jumping...

Liquid Cocaine

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Couch Stretch x 1:00 each Banded Hamstring Distraction x30 Contractions Dynamic WarmupGymnasticsMetcon (AMRAP – Reps)Kipping HSPU 2 Rounds 45% of Max Set 40%...

Sore Subject

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup only today.0-10StrengthMetcon (AMRAP – Rounds)On the Minute x 12 (3 Rounds): Minute #1 – 5 Reps @ 75% of 1RM Minute #2 – 3 Reps @ 80% of 1RM Minute #3...

Barbell Club

CrossFit Valley Forge – Barbell ClubView Public WhiteboardOlyToday, we will gather some numbers for the future.Squat Clean (1RM)Build to 1RM in 15 min.Squat Snatch (Build to heavy single)Build to heavy single in 15 min.StrengthShoulder Press (1RM)Build to 1RM in...

Competitor’s Work

CrossFit Valley Forge – Masters CompMetconMetcon (Time)For Time: 21-18-15-12 Kipping Handstand Pushups Toes to Bar