Girl Power

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (3x12)E4MOM, complete: Back Squat 1x12 5-7 Ring Dips 30s Handstand Hold Attempt to hit same weight as last week's 3x10 or increase by 5-10#.MetconGirl Power (AMRAP - Rounds and Reps)AMRAP 18: 21/15 Cal Row 3 Rounds of "Cindy" 5 Squat Cleans (135/95) 1 Round of "Cindy": 5 Pull-Ups, 10 Pushups, 15 Air Squats Rx+ CTB Cindy; 185/135 RxM 115/80

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Layup

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Rounds)Realize your Cal Rowing Pace! 0-2:00 Row 40/29 Cal 2-4:00 Rest 4-6:00 Row 35/26 Cal Best score is 2/2 Rounds.MetconLayup (Time)For Time: 20-15-10-5: Box Jump Overs (24"/20") Toes to Bar Directly into... 5-10-15-20: Hang Power Snatch (75/55) Wallballs (20/14)

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Go Fish

CrossFit Valley Forge - Daily WODToday we continue our Snatch/Squat Endurance by finally moving to the ground for full Squat Snatches. Our goal is to do the same weight as last week or even increase by 5#. This is added in with Dubs and Strict Pushups in our attempt to continue increasing our ability to breath hard and move well. Our goal for the metcon is to find an easy pace on the rower and attack the barbell going unbroken or only breaking once per set. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)Stamina Builder 3 Rounds Min

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Master’s Comp

CrossFit Valley Forge - Masters CompMetcon (Weight)4 Sets: 5 Pausing Romanian Deadlifts 5 Box JumpsDeadlift (7x2)Deadlift - 7 Sets of 2 Repetitions 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 73% 1 Set of 2 Reps @ 76% Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.Push Press (5x3)5 Sets of 3 Repetitions Start at 75% of our estimated 1RM Push Press, and steadily build from there. Track all five sets of push presses below. Rest as needed between sets.

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Frank the Tank

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconFrank the Tank (3 Rounds for reps)In a 5:00 Window… 50 Wall Balls (20/14), Time remaining, AMRAP: 12 Deadlifts (135/95) 12 Barbell Facing Burpees -Rest 5 min- In a 5:00 Window… 35 Wall Balls (20/14), Time remaining, AMRAP: 9 Deadlifts (185/135) 9 Barbell Facing Burpees -Rest 5 min- In a 5:00 Window… 20 Wall Balls (20/14), Time remaining, AMRAP: 6 Deadlifts (225/155) 6 Barbell Facing Burpees Rx+ Males: 185-225-275 Females: 135-155-185 RxM Males: 135-155-185 Females: 95-115-135

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Sea Legs

CrossFit Valley Forge - Daily WOD"Sea Legs" is based off a format we saw last year in the Open, during 18.2. With two scores, our first was for time, with our second, being the max load lifted in the time remaining inside the window. Our aim is instead to move as fast as possible, without slowing down in the second round. Our second round must be as fast, if not faster, than our first. If we move in with such a mindset, we'll hold in reserve just enough in the first round to make our push in the second. Then

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Time to Recover…Or Not

CrossFit Valley Forge - Daily WODThe glorious Active Recovery day is here. Lots of mobility is on the menu along with a workout that you should move at about 70% effort. Get the blood flowing today. Learn a little bit about the Hip Extension and how it can help with all your lifts. And Roll Out before heading home.View Public WhiteboardWarm-upWarm-up (No Measure)Mobility Couch Stretch x1 min each Banded Hip Flexor x1 min each Banded Hamstring Contractions x20 + 1 min Hold Banded Overhead Distraction x30s each Pigeon Stretch x45s each Dynamic WarmupRecover Test? (Time)For Time: 500m Row 25 Hip

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Mighty Mouse

CrossFit Valley Forge - Daily WODToday finishes up three days of squatting. If you hit all three days up, be smart and lower the weight. If not, or you're feeling fresh, attack these three sets of 10. Then we have fun in the metcon with some different movements like the Devil Press and DB Hang Clean and Jerks.View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (3x10 E2MOM)Attempt same weight as last week or add weight. Now that you have a better feel for sets of 8, your strong sets of 10 should be more accurate for hitting as much

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Chain Reaction

CrossFit Valley Forge - Daily WODToday starts out with 4 rounds of some timed skill/squat endurance/ab work. This pre work will greatly increase the difficulty of the second metcon today. Begin Chain Reaction with the end in mind. Be ready to attack the barbell!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Rounds)E3MOM for 12 Min 4-6 Ring Dips 8-12 DB Front Squats 50/35 25-30 Abmat Situps Scaled: Box Dips Goblet Squats Abmat Situps Best score is 4/4 RoundsMetconChain Reaction (Time)3 Rounds: 14 Deadlifts 7 Pull-Ups 7 Toes to Bar 7 Chest to Bar Pull-Ups Directly into... 3 Rounds:

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Double Date

CrossFit Valley Forge - Daily WODToday we build on last week's Snatch Endurance. We take the next step and drop down to the Hang position while attempting to add a few pounds. We are looking for smooth reps and a rhythm on our snatches. After a recovery period, we attack a 15 min standard AMRAP with high dubs, a barbell that makes us strategize from the beginning, and a row that we don't want to overdo it on. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthHang Snatch (6-8-10-12 UB E2MOM)**All squat snatches**Build on last week's UB High Hang Snatches

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