Nov 30, 2018 | W.O.D.
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...
Nov 29, 2018 | W.O.D.
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 (5×3, Build to 3RM)Perform 3 Hang Squat Cleans E2MOM for 10...
Nov 28, 2018 | W.O.D.
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...
Nov 28, 2018 | W.O.D.
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′...
Nov 27, 2018 | W.O.D.
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″)...
