Fair Share

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...

Loose Cannon

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...

No Box Jumps? I’ll be in!

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...

Master’s Comp

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′...

Kristeen

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″)...