New Year, Better You!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupHappy New Year! (Time)Against a 15 minute Up Clock, complete: 400m Run 10 Alt DB Power Snatches 50/35 200 Dubs (x2 Singles) 10 Alt DB Power Snatches 100 KB Swings 53/35 10 Alt DB Power Snatches 50 Cal Row

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Power Puff

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnastics4 Min Pull and Push (2 Rounds for reps)2 Min of Strict or Kipping Pull-ups, directly into, 2 Min of Strict or Kipping HSPU Record which way they were done.Last completed 11/13.MetconPower Puff (Time)3 Rounds For Time: 20 Toes to Bar 20/14 Cal Row 15 Power Cleans (155/105) 15 Burpees Rx+ 185/135 Masters Rx 135/95

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Runnin, Runnin, and Runnin, Runnin

CrossFit Valley Forge - Daily WODLast completed on April 6, 2018.View Public WhiteboardStrengthDeadlift (Build to a Heavy 5 in 12 min)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Partners R Us

CrossFit Valley Forge - Daily WODLast completed on May 24, 2018.View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)For Time: 150 Dubs (x2 Singles) 75 Reverse Lunges 50 KB Swings 52/35 25 DB Power Cleans 50/35# 50 KB Swings 52/35 75 Reverse Lunges 150 Dubs One partner works, one rests.Sometimes..you just have to make it work in the sun.

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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 Squat Cleans (80%) + 80' HSW 4 Squat Cleans (90%) + 100’ HSW 2 Squat Cleans (91%+) + 120' HSW Rx 12 Squat Cleans (50%) + 15s HS Hold 10 Squat Cleans (60%) + 30s HS Hold 8 Squat Cleans (70%) + 45s HS Hold 6 Squat Cleans (80%) + 60s HS Hold 4 Squat Cleans (90%) + 75s HS Hold 2

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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 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift Rx+ - 225/155 Rx - 185/135 Rx Master's - 155/105

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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 Rx 35/20 Record slowest round.

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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

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