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...

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...

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...

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...

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)...