Jump Start

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBack Squat (EMOM 6: 6-5-4-3-2-1)Rx+ 75% Rx 65%MetconJump Start (Time)For Time: 60 Double-Unders, 30 Dumbbell Power Snatches 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Toes to Bar 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Dumbbell Power Snatches Rx+ DB - 50/35 Rx DB - 35/20

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Clean House

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconClean House (5 Rounds for reps)5 Rounds of a 4:00 Window: 400 Meter Run 1 Round of "CTB Cindy" Max Squat Cleans 2:00 rest between rounds. Rx+ 135/95 Rx 115/80 Master's Rx 95/65

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Sore Eyes

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (3x5)Start and 70% and build to a heavy 5.MetconSore Eyes (AMRAP - Rounds and Reps)AMRAP 20: 20 Wallballs (20/14) 20 SDHP (75/55) 20 Box Jumps (24"/20") 20 Push Presses (75/55) 20/14 Calorie Row

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Lets Move

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x90s Banded Hamstring Contractions x30 Banded Overhead Distraction x60s Dynamic WarmupMetconMetcon (AMRAP - Rounds and Reps)With a partner, complete: EMOM 15 Odds: 20 Cal Row Evens: 20 Wall Balls Directly Into: AMRAP 15 10 Double DB DL 50/35 20 Ring Push Ups (4" up) 30 Abmat Sit Ups Break all reps how you see fit. Only one head of each DB has to hit ground.

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Rugrats

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconRugrats (Time)On the 4:00 x 5 Rounds: 12 Burpee Box Jumps 18 Dumbbell Front Squats 12/9 Calorie Row Box - 24"/20" Dumbbells - Two 50s/35s Score your slowest time. Start Heat 2 at 2 minutes.

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Criss Cross

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (Time)For Time: 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups Complete Inverted Barbell Rows as Scale for Strict Pullups. Rx+ For Time: 5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 4

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Freedom Sauce

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHigh hang + Hang Snatch (1 Complex E90s for 9 min)Complete High Hang Squat Snatch + Hang Squat Snatch without dropping. Start at 60% of 1RM Snatch and build across.MetconFreedom Sauce (4 Rounds for reps)Part #1 - 0:00 - 3:00 21 Overhead Squats (65/35) 21 Lateral Burpees over Rower Max Calorie Row ... Rest 3:00 - 6:00... Part #2 - 6:00 - 9:00 18 Overhead Squats (75/45) 18 Lateral Burpees over Rower Max Calorie Row ... Rest 9:00 - 12:00... Part #3 - 12:00 - 15:00 15 Overhead

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