CrossFit Valley Forge – Daily WOD


Warm-up (No Measure)

At very low intensity(walk through pace):

2 rounds

15 Cal Row + 5 Spideman and reach each side

12 Cal Row + 5 Walkouts

9 Cal Row + 5 Good Mornings + 5 Stiff leg deadlifts + 5 Regular deadlifts (empty BB)

2 rounds

5 Scalp Retractions + 5 Kip Swings + 1-2 Strict Pull Ups

30s Double Unders

Then: 5:00 of specfic warm up for todays testing.

Skill Work

Metcon (AMRAP – Reps)

1 set Max Reps

(RX+) Max Bar Muscle Ups

Chest to Bar Pull Ups
If you do not have Bar Muscle Ups perform Chest to Bar Pull Ups


Gymnastics + Deadlift

Alternating “On the Minute” x 12 (6 Rounds):

Even Minutes – :45s for Max Strict Handstand Pushups

Odd Minutes – 5-5-4-4-3-3 Deadlifts

In these six total rounds, alternating back and forth, our intention is to build steadily in the deadlift to a heavy set of three repetitions. On our first and second set of deadlifts, we are to complete 5 reps. On rounds three and four, 4 repetitions. And finally on rounds five and six, 3 repetitions. Based off feel, athlete’s can increase loading in all six rounds, or hold at a certain weight.

As we build to our heavy set of 3 reps on that final round, we are challenging our gymnastics on the strict handstand pushups. We are free to kick down and kick up as many times as desired inside the :45s window.

Two scores for the trackers below:

A – Total strict handstand pushups completed.

B – Heaviest completed 3-rep deadlift
Score A in Notes


Metcon (AMRAP – Rounds and Reps)



6 Dumbbell Push Presses (50’s/35’s)

9 Deadlifts (225/155)

30 Double-Unders