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 over the rower. Same standards as burpee bar hops.

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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% of Max Set 35% of Max Set Rest 2 min between rounds. Complete these sets in EMOM style for 6 minutes. Add up all your reps over 6 minutes. Remember, sets must be unbroken. For example, if my max Kipping HSPU is 10, my sets might look like this: 5-4-3. Rx+ Strict Scaled Pike Pushups or Box Pike Pushups. Must get upside down if possible.MetconLiquid Cocaine (Time)5

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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 – 1 Rep @ 85% of 1RM Minute #4 – RestWritten as metcon. Score successful rounds 12/12, including rest. Add weights to Bark Squat scores. Min 10-30Back Squat (3x5 @ 75% in waves)Back Squat (3x3 @ 80% in waves)Back Squat (3x1 @ 85% in waves)MetconMetcon (AMRAP - Reps)3 x E2MOM for 6 min Front Rack Reverse Lunges 0:00

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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 12 min.Ring Pushups (3x8-12)Rx - 3" off the floor Scaled - from the kneesGHD Supine Hold (Accumulate 2 min)GHD Situp position. Body is flat, completely parallel to the ceiling, quads completely locked out. Hold this position in as few sets as possible.

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Turtle Club

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconTurtle Club (Time)For Time: 21 Overhead Squats, 200m Run 21 Thrusters, 200m Run 15 Overhead Squats, 200m Run 15 Thrusters, 200m Run 9 Overhead Squats, 200m Run 9 Thrusters, 200m Run Barbell – 95/65

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Doce

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMin 0-12OlySplit Jerk (1 x EMOM 8; Heavy Single)MetconDoce (3 Rounds for reps)"Doce" Part 1 AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes "Doce" Part 2 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes "Doce" Part 3 AMRAP 4:00 27 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)Three sprints with equal work to rest. If you're lucky enough to get to the Burpee Box

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Barbell Club

CrossFit Valley Forge - Barbell ClubStrengthBanded Push Press - Purple (3x3)Loop Single Purple Band through dbs on the floor.Banded Back Squat - Purple (5x1)Single purple looped through dbs on the floor.Banded KB Swings - Red (2x15)

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I’m Still Standin

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Lower Back Foam Rollout x1:00 Lat Rollout x30s each Couch Stretch x1:00 each Pigeon Stretch on Floor x1:00 each Banded Hamstring Contractions x30 each Calf Stretch x30s eachMetconMetcon (Time)In Teams of 3: 25 Chest to Bar Pullups 50 Thrusters 75/55# 75 SDHP 100 Deadlifts 75 STOH 50 Power Snatches 25 Pullups Teams must move through the Chipper, HOWEVER, 1 PERSON must always be in the PLANK position. Both elbows and both feet on ground. If planker goes down, everyone must stop. **Coaches - referee accordingly!** Rx+ = 2 partners only

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