Month: November 2018

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsRing Dips (3-6 reps EMOM 6)Maintain at least 3 reps per minute of toughest scale possible. Feel free to switch midway to maintain quality of reps but note in wodify. Rx+: Weighted Ring Dips Rx: Kipping Ring Dips Scale: Box/Bench DipsMetconFair Share (Time)For Time: 30 Dubs, 30 Power Snatches (75/55) 30 Dubs, 30 Box Jumps (24"/20") 30 Dubs, 30 Thrusters (75/55) 60 Dubs, 15 Power Snatches (75/55) 60 Dubs, 15 Box Jumps (24"/20") 60 Dubs, 15 Thrusters (75/55) **No rebounding box jumps today. Must step down.**

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (Build to Heavy Triple)Perform 6 sets of 3 in 12 min.OlyHang Clean (5x3, Build to 3RM)Perform 3 Hang Squat Cleans E2MOM for 10 min. Start at 60% and build.MetconLoose Cannon (3 Rounds for reps)3 Rounds: 1:00 Calorie Row 1:00 Alternating DB Snatches 1:00 Power Cleans Rest 1:00 between rounds. Rx+ 50/35, 155/105 Rx 50/35, 115/80

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min Banded Hamstring Contractions x30 Banded Hip Flexor x1 min Calf Stretch x30s Overhead Banded Distraction x45s Pec Stretch x30s Dynamic WarmupMetconMetcon (Time)For Time (with a Partner) 80 Air Squats 80 Dumbbell Push Presses (50/35 lb) 80 AbMat Sit-Ups 80 Wall Ball Shots (20/14 lb) 80 WB (Russian) Twists (20/14 lb) 80 Push-Ups 80 Kettlebell Swings (53/35 lb) 80 Dumbbell Thrusters (50/30 lb)

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CrossFit Valley Forge - Masters CompMetcon (Weight)Not for Time: 50' HS Walk + 5 Strict Weighted Pull-Ups 50' HS Walk + 4 Strict Weighted Pull-Ups 50' HS Walk + 3 Strict Weighted Pull-Ups 50' HS Walk + 2 Strict Weighted Pull-Ups 50' HS Walk + 1 Strict Weighted Pull-UpMetcon (Weight)On the 2:00 x 6 (12:00 Total): Rounds 1+2+3 - 5 Deadlifts + 5 Deficit Kipping HSPU Rounds 4+5+6 - 3 Deadlifts + 3 Deficit Kipping HSPU

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthSumo Deadlift (2 reps E90s for 12 min)Build to 2RMMetconKristeen (Time)3 Rounds: 500 Meter Row 12 Deadlifts 21 Box Jumps (24"/20") Rx+ 245/165 Rx 185/135 Rx Masters 155/105

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CrossFit Valley Forge - Masters CompBack Squat (8-6-4 )8 Repetitions @ 64% 6 Repetitions @ 74% 4 Repetitions @ 79% Rest as needed between sets, aiming to keep it to 3:00 or less.Front Squat (3 Sets of 5 @ 69%)

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBane (Time)For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks Rx Barbell: 185/135 Rx Time Cap: 25 min Scale: 40 Pushups 20 Chest to Bar Pullups 10 Rounds of "Macho Man" Scaled Barbell: 115/80 Scaled Time Cap: 20 minNo squat cleans. The goal of this extremely tough workout is to KEEP MOVING. Choose a scale that doesn't leave you standing still for too long.

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Extra Mobility and Dynamic WarmupGymnasticsBox Jumps (1 x Max Height)Record Max Height in Inches.MetconBoxed Out (Time)For Time: 600m Row, 21 Hang Power Snatches, 21 Burpee Box Jumps 400m Row, 15 Hang Power Snatches, 15 Burpee Box Jumps 200m Row, 9 Hang Power Snatches, 9 Burpee Box Jumps Rx+ Barbell - 115/80 Burpee Box - 32/24" Rx Barbell - 95/65 Burpee Box - 24/20" Rx Masters Barbell - 75/55 Burpee Box - 24/20"

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsHandstand Push-ups (1xMax, 3x 50% )10 minMetconSmooth Criminal (AMRAP - Rounds and Reps)AMRAP 15: 60 Double-Unders 30 Wallballs (20/14) 15 Deadlifts Rx+ (245/165) Rx (205/145) Rx Masters (185/135)

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CrossFit Valley Forge - Daily WOD9-10am Open Gym OnlyView Public Whiteboard

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