Wet Floor

CrossFit Valley Forge - Daily WODWoot Woot! Friday's Open styled workout is here! We begin with Wall Balls and Calories Rowed, two easy places to work harder than you have to and end up losing a lot of time down the road. Break it up and set a good pace. Complete small sets on the Toes to Bar. Don't rest on the ground on your Burpee Box Jump Overs, rest while you're standing up and can get all the air. Get through those C2B and back to the Wall Balls! Good luck today!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconWet

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Dynamite

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Couch Stretch x60s Pigeon Stretch x60s Banded Hamstring Contractions x20 Overhead Banded Distraction x30s Squat Test x2 min Dynamic WarmupMetconMetcon (2 Rounds for reps)8 AMRAP 25 Yard (Steps) Single Arm Front Rack Carry 53/35 20 Overhead Plate Reverse Lunges 15/10 15 Hollow Rocks 10 Superman Rocks 5 Burpees -Rest 2 min- 8 AMRAP 25 Burpees 20 Superman Rocks 15 Hollow Rocks 10 Overhead Plate Reverse Lunges 5 Yard (Steps) Single Arm Front Rack CarryAfter PartyMetcon (No Measure)Every 3:30 x 3 sets 10 Cal Bike 10 Alt DB Bicep Curls 10

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Forge Ahead

CrossFit Valley Forge - Daily WODIts Hump Day! We switch over to Front Squats and we build upon that strength built over the Back Squat period. Today, we find a Heavy Single and then 3x8 of Max Weight in the Front Squat. With your max weight, you should still be able to move smoothly without more than one break at the top. We pair this movement with Strict Pullups as we continue to make progress on our Fran time. And finally, we have a little 10 minute sprint which might prove to be a trap. Is 3 round doable? Good

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Hangnail

CrossFit Valley Forge - Daily WODToday, we add in that single limb work with some Alternating by five reps, Single Arm DB Hang Clean and Jerk. With 30 reps to be done, I would advise letting the DB fall like a KB between your legs and then truly cleaning and jerking in order to make it as easy and efficient as possible. Push Pressing that DB will catch up to you. By now, we should know exactly how long the row and burpees will take so the goal will be to hold on to that pace and maybe even increase

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Life Jacket

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)Stamina Builder Every 3:30 x 3 sets 40-50 Dubs 8 UB Squat SnatchesMetconLife Jacket (3 Rounds for reps)4 AMRAP 15/12 Cal Row 15 Clusters 115/80 15 Chest to Bar Pullups -Rest 4 min- 4 AMRAP 12/9 Cal Row 12 Clusters 115/80 12 Toes to Bar -Rest 4 min- 4 AMRAP 9/6 Cal Row 9 Clusters 115/80 9 Pullups RxM - 95/65

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Bird Box

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBird Box (Time)For Time: 1 Mile Run 10 Rope Climbs (15') 50 Clean and Jerks (135/95) RxM - 95/65

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Sham-Wow

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconSham-Wow (AMRAP - Reps)Partner Up! 200m Run, Then 20 min Up Ladder: 5-10-15-20-25-30-35-Etc.. Bent Over Barbell Rows Pushups Sumo Deadlift High Pulls Floor Wipers Rx 75/55 Each new rounds starts with a 200m run. Break up reps however you like including 200m.After PartyMetcon (Time)3 Rounds 3 Wall Walks 9 Cal Bike 18 Banded KB Swings 53/35 (Russian or American depending on confidence level)

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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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