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...

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...

1..2..3..Lift

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyOlyPower Snatch (6×1 @ 75% or higher)Snatch (6×1 @ 75% or higher)MetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of...

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...

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+...