The Morning After

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon (Time)For Time: Rx+ 12 Squat Cleans (50%) + 20′ HSW 10 Squat Cleans (60%) + 40′ HSW 8 Squat Cleans (70%) + 60′ HSW 6...

Merry Christmas!

CrossFit Valley Forge – Daily WODMerry Christmas! No class today. Stay home and relax!View Public Whiteboard

Joker

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconJoker (Time)For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6...

Triple 8s

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconTriple 8s (Time)8 Rounds, resting 1:00 between rounds: 8 Dumbbell Deadlifts 8 Double Dumbbell Hang Clean and Jerks (50/35) 8/6 Cal Row Rx 50/35...

Master’s Comp

CrossFit Valley Forge – Masters CompMetcon (Time)For Time: 60/40 Calorie Row 200′ Handstand Walk 9:00 Time Cap Rest 6 min AMRAP 6: 30 Double-Unders 6 Bar-Facing Burpees 9 Kipping HSPU