Breaking Bad

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon (Time)For Time: KB Swings 15-12-9 Wall Walks 1-2-3 Rx - 24/16 Rx Masters - 20/12Rest 3 minutes before starting Wod 2.Breaking Bad (Time)For Time: 200m Run, 12 Box Jumps, 3 Front Squats 200m Run, 12 Box Jumps, 6 Front Squats 200m Run, 12 Box Jumps, 9 Front Squats 200m Run, 12 Box Jumps, 12 Front Squats Rx+ - 205/145 and 24/20" Rx - 165/110 and 24/20" Rx Masters - 135/95 and 20/16" All barbells start from the ground. May squat clean first rep.

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Rush Hour

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHigh Hang Power Snatch + Hang Power Snatch (EMOM 8)Start at 50%MetconRush Hour (Time)On the 4:00 x 4 Rounds: 12/9 Cal Row 9 Barbell-Facing Burpees 6 Power Snatches Rx - 115/80# Rx+ - 135/95# Rx Masters - 95/65# Score slowest round.

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Monday Test

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyGymnastics4 Min Crunch and Dip (2 Rounds for reps)2 Min AMRAP of Toes to Bar, directly into... 2 Min AMRAP of Strict Ring DipsScale: Abmat Situps and Straight Legged Box Dips to //Metcon (2 Rounds for reps)Two 6:00 Windows: From the 0:00 - 6:00: 1 Rope Climbs + 4 Strict or Kipping Handstand Pushups From the 6:00 - 12:00: 4 Strict or Kipping Pull-Ups + 8 Diamond or Standard PushupsMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsStart Heat 2 at 5:00

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Iron Fist

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconIron Fist (Time)5 Rounds: 21/15 Cal Row 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rest 2:00 between rounds. Round 1 - 95/65 Round 2 - 115/80 Round 3 - 135/95 Round 4 - 155/105 Round 5 - 185/135 Scale: Rx as much as you can, and then try to maintain. Time Cap: 25 min

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Good Luck Chuck

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyOlyPower Clean + Hang Power Clean (2x E90s for 9 min )Perform a double complex every 90s. Must pick up bar within 10s of dropping after first hang power clean. Build across starting at 50% of 1RM Clean.MetconGood Luck Chuck (AMRAP - Rounds and Reps)In a 15:00 Clock... 5 Rounds: 15 Deadlifts (75/55) 10 Overhead Squats (75/55) With Time Remaining, Max Rounds: 5 Pull-Ups 10 HR Pushups 15 Air Squats Rx+ 115/80, C2B, HSPU Score total rounds and reps of triplet only.

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Master’s Comp

CrossFit Valley Forge - Masters CompMetcon (Weight)3 Supersets: 12 Bench Press Repetitions 12 Barbell Bent Over Rows Rest 2:00 between sets. Directly into. 3 Supersets: 21 Dumbbell Floor Presses 42 Banded Pull-Aparts Rest 2:00 between sets.

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Wrecking Crew

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min each Keg Stretch on WB with KB 2x1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min Dynamic WarmupMetconMetcon (AMRAP - Reps)Partner Up! On a 20: 00 clock, 3 Rounds: 20 Burpees 2 x 100 Meter KB Run (one each) 20 Box Jumps 24/20" 2 x 200 Meter Run (one each, not at the same time) 20 Calorie Row then for remaining time, Max Weighted Abmat Situps 20/14# WB, all the while partner is holding Plank. Rx

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Thruster Ladder

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)E90s for 6 min Complete both: 5 Single Arm KB OHS 30-40s HS Hold or HS WalksMetconThruster Up! (AMRAP - Reps)Complete an Up Ladder of Thrusters Every 2 Min, starting with 8 at 0:00: 0:00 8 Thrusters 2:00 10 Thrusters 4:00 12 Thrusters 6:00 14 Thrusters 8:00 16 Thrusters 10:00 18 Thrusters 12:00 20 Thrusters 14:00 22 Thrusters 16:00 24 Thrusters 18:00 26 Thrusters 20:00 28 Thrusters 22:00 30 Thrusters 24:00 32 Thrusters Etc.. Rx+ 95/65 Rx 75/55 Rx Master's 65/45 At 20 reps..add 10 more pounds.

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Flying High

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyGymnastics4 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.OlyClean + Front Squat + Jerk (1 x E90s for 9 min)Build across starting at 60% of JerkMetconFlying High (AMRAP - Reps)Ascending Ladder In 8 Min: 1 Clean, 20 Dubs, 2 C2B 2 Cleans, 20 Dubs, 2 C2B 3 Cleans, 20 Dubs, 2 C2B Etc.. Rx+ 205/145, and BMU Rx 165/115 Rx Masters 145/100, Pull-upsCount all cleans, dubs, and bar

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Dive Bomber

CrossFit Valley Forge - Daily WODDay 1 of the Gymnasty Cycle!View Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyOlyPower Snatch + Hang Snatch + OHS (6x1)Start at 60% of 1RM Snatch and Build Across Without dropping, complete a Power Snatch, then a Hang Squat Snatch, then an OHS.MetconDive Bomber (Time)3 Rounds: 24/17 Calorie Row 21 Wallballs 20/14# 18 Alternating Dumbbell Snatches 15 Lateral Burpees over DB Rx+ Dumbbell 70/50 Rx Dumbbell - 50/35 Rx Master's DB - 35/20

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