12 Days of Christmas

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyMetcon12 Days of Christmas (Time)12 Days of Christmas 1 Snatch 2 Jerks 3 Front Squats 4 Hang Power Cleans 5 Deadlifts 6 Lateral Burpees Over Bar 7 Toes to Bar 8...

13 Days til Christmas…Well, err…

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x60s Lying Banded Hamstring Holds x60s Banded Overhead Distraction x30s Calf Stretch x30s Dynamic WarmupMetconMetcon (Time)5 Rounds for Time 10...

Play Ball

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlySnatch (4×2, then 4×1)Squat Snatch! 2 reps E90s for 6 min from 65%-80%, then: 1 rep E90s for 6 min from 80%-Heavy...

Crash Course

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP – Rounds)8 min EMOM Odds: 20/16 Cal Row Evens: 10 HSPU 8/8 Rounds is Best Score Master’s Rx 16/12 Cal Row 6 HSPUMetconCrash...

Freddy Krueger

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (E90s, complete: 8-7-6-5-4-3-2-1)Rx+ 75% Rx 65%MetconFreddy Krueger (Time)21-15-9: Kettlebell Swings (70/53) Lateral KB...