Adderall

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconAdderall (AMRAP - Reps)Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65)

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Under Fire

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconUnder Fire (Time)4 Rounds: 400 Meter Run 40 Double-Unders 9 Toes to Bar 6 Chest to Bar Pull-Ups 3 Bar Muscle-Ups If scaling, complete 3 rounds only due to extra volume. Scale 6 C2B to 9 Pullups or 12 Ring Rows Scale 3 BMU to 6 C2B or 9 Pullups or 12 Ring Rows

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1..2..3..Lift

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyOlyPower Snatch (6x1 @ 75% or higher)Snatch (6x1 @ 75% or higher)MetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereLast completed 3 months ago. Time for some PR's!

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Its Thursday!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x60s Banded Hamstring Hold x60s Squat Test x90s Pistol Calf Stretch x30s Dynamic WarmupOlyHigh Hang Clean + 3 Front Squats (Build to Heavy Complex in 12 min)High Hang Squat Clean + 3 more Front SquatsMetconMetcon (Time)Partner Up! Speed Kills 3 Rounds For Time: 1000m Row 12 Burpee Plate Hops (45#) 24 Box Jumps 24/20" Partners must switch every 250m. Partners must also switch every 6 reps on the burpees and jumps. You don't need full extension on the plate, but you do need two feet jump off

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Dead Meat

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconDead Meat (Time)For Time: 1 Mile Run 45 Dubs 15 Deadlifts 800 Meter Run 30 Dubs 10 Deadlifts 400 Meter Run 15 Dubs 5 Deadlifts Rx 155/105 Rx+ 275/185, 100 Dubs each set Scale: x2 for SinglesIf it’s raining, we will complete 100-75-50 lunges in place.

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E-Brake

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPause Overhead Squat (3x2 + 5-10# from last week)Pause 2 seconds at the bottom to confirm positioning.Min 0-15Back Squat (10@70%, 8@75%, 6@80%, 4@85%, 2@90% )Complete Every 2:30s. Enough time to partner up and switch plates. Min 15-30MetconE-Brake (AMRAP - Rounds and Reps)AMRAP 10 20 Alt DB Snatches 50/35 10 Cal Row 20 DB Clean and Jerks (10L+10R) 200m Run Completed run counts as 1 rep.

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Chain Gang

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconChain Gang (Time)For Time: 18-15-12-9 Pull-Ups Bar-Facing Burpees Thrusters Barbell Weight: Round 1 - 75/55 Round 2 - 95/65 Round 3 - 115/95 Round 4 - 135/95 RX+ 21-18-15-12 CTB Pull-Ups Bar-Facing Burpees Thrusters Barbell Weight: Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105

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I Can Run It Run It

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon (3 Rounds for time)3 Rounds Run 400m 10 Pullups 20 Pushups 10 Medball Cleans (20/14) -Rest 2 minutes in between rounds- RX+ Chest to Bar Pullups

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Twenty Something

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyPush Press + Push Jerk + Split Jerk (6x2 )Take 20 minutes. PP + PJ + SJ is one complex. We want 2 complexes without dropping the bar.MetconTwenty Something (AMRAP - Rounds and Reps)AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24″/20″) 30 Toes to Bar 30 Calorie Row

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Taking My Time

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x60s Keg Stretch x2 min Banded Overhead Jerk Hold x30s Lying Banded Hamstring Contractions x30 Dynamic Warmup -Include 200m RunMetconMetcon (AMRAP - Reps)Partner Up 12 AMRAP 20 Pushups 30 KB Swings 53/35 40 Dubs 20 HSPU 30 KB Swings 53/35 40 Dubs 20 Ring Dips 30 KB Swings 53/35 40 Dubs ...Then back to the beginning... One partner works, one rests. Score Total Reps

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