Partner Up

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconYikes (AMRAP - Reps)18 AMRAP 10 HSPU 20 Goblet Squats 30 Single Arm KB Push Press 40 Box Jumps 24/20” 50 HR Pushups 60 Goblet Walking Lunges 70 Single Arm KB Jerks 80 Wall Balls 90 American KB Swings 100 Double Unders 150 Hollow Rocks Rx KB 53/35 Alternate arms as needed to complete required reps.

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Ground Breaking

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (1RM)MetconGround Breaking (Time)For Time: 50/35 Calorie Row 600m Run 35 Lateral Burpees over the Bar 50 Overhead Squats (95/65)Start Heat 2 at 5:00. Partner on rowers, but have your own bar.

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Bar Keeper

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupAccessory WorkMetcon (Weight)EMOM 6 Odds: 4 One Arm Overhead KB Squat each Evens: 6 Bent Over KB Rows each armMetconBar Keeper (3 Rounds for reps)"Bar Keeper" Part #1 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 21 CTB Pull-Ups + 15/12 Cal Row Rest 5:00 "Bar Keeper" Part #2 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 15 TTB + 12/9 Cal Row Rest 5:00 "Bar Keeper" Part #3 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 9 Pull-Ups

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Hands Down

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlySnatch (1RM)MetconHands Down (AMRAP - Rounds and Reps)AMRAP 12: 30 Double-Unders, 10 Power Cleans 30 Double-Unders, 10 Hang Squat Cleans 30 Double-Unders, 10 Push Presses 30 Double-Unders, 10 Reverse Lunges 30 Double-Unders, 10 Thrusters Rx - 115/80

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Down and Out

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconDown and Out (Time)16-14-12-10-8: HR Pushups CTB Pull-Ups Row Calories Overhead Plate Reverse Lunge L+R=2 (25/15) 200 Meter Run after each round

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Master’s Work

CrossFit Valley Forge - Masters CompMetcon (Time)Not for score: Alternating OTM x 8 (4 Rounds): Odd Minutes – 21 Slow Glute Bridges (unweighted) Even Minutes – Max L-Sit (take as many sets needed inside the minute to accumulate seconds)

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Time For Payback

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBoats and Toes (Time)20-16-12-8: Calorie Row Burpee Box Jumps (24″/20″) Directly into… 20-16-12-8: Toes to Bar Dumbbell Power Snatch (50/35)

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I Was Working In the Lab Late One Night..

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min Lying Banded Hamstring x1 min Banded Hip Flexor x1 min Banded Overhead Distraction x30s Extended Dynamic WarmupMetconMetcon (Time)Happy Halloween Party Day... all classes will be running our spooky workout that you must come in to find out... Don’t forget that wearing a costume will help you out so make sure to wear one and celebrate at night from....

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Tiger Blood

CrossFit Valley Forge - Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (3-1-3-1-3-1)Set #1 – 3 Reps @ 80% of 1RM Front Squat Set #2 – 1 Rep @ 89% of 1RM Front Squat Set #3 – 3 Reps @ 80% of 1RM Front Squat Set #4 – 1 Rep @ 91% of 1RM Front Squat Set #5 – 3 Reps @ 80% of 1RM Front Squat Set #6 – 1 Rep @ 93% of 1RM Front SquatMetconTiger Blood (Time)3 Rounds: 10 Power Clean and Jerks (135/95) 400m RunAfter Party100 Abmat Situps (Time)100 Abmat Situps For Time

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Take 5

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconTake 5 (3 Rounds for reps)Part #1 In a 5:00 Window: 35/25 Cal Row "Buy In," followed by: AMRAP: 12 Deadlifts Rx+ (185/135) Rx (135/95) 12 Burpees Rest 5:00 Part #2 In a 5:00 Window: 25/18 Cal Row "Buy In," followed by: AMRAP: 9 Deadlifts (225/155)(155/115) 9 Lateral Barbell Burpees Rest 5:00 Part #3 In a 5:00 Window: 15/12 Cal Row "Buy In," followed by: AMRAP: 6 Deadlifts (275/185)(185/135) 6 Barbell-Facing Burpees Stagger 2nd group to the second 5 minutes so everyone does the same workout.

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