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...

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...

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...

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...

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...