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....

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...

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 3×8 of Max Weight in the Front Squat. With your max weight, you should...

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...

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...