Hips to Bar

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Rest 2 min between sets x6)6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80% Grab 1-2 partners who lift similar weights and this should be enough time to squat and change weights.OlyPower Snatch (Finish with 3x1 @ 82%)On the 1:30 x 4 Sets: 1 Halting Power Snatch (2s at knee-level) 1 Power Snatch ... Directly into: On the 1:00 x 6 Sets: 1 Power Snatch Set #1 - 58% of estimated

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Competitor’s Work

CrossFit Valley Forge - Masters CompMetcon (Time)3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges 100m Farmers Carry 32 Banded Good Mornings 32 AbMat Sit-Ups

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Rope A Dope

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconRope A Dope (Time)For Time: 600 Meter Run, 2 Rope Climbs, 9 Squat Cleans (135/95) 600 Meter Run, 2 Rope Climbs, 12 Squat Cleans (135/95) 600 Meter Run, 2 Rope Climbs, 15 Squat Cleans (135/95)

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Macho Mile

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMacho Mile (Time)4 Rounds: 400 Meter Run 3 Rounds of "Macho Man" (115/80) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks Rx+ 135/95 RxM 95/65

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Thursday Run -Day

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x90s each Banded Hamstring Hold x60s each Banded Overhead Distraction x45s Calf Stretch x30s Dynamic WarmupMetconMetcon (Time)Conditioning For Time 1000m Run, 2:30 Off 800 Run, 2:00 Off 600m Run, 1:30 Off 400m Run, 1:00 Off 200m Run

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Dead Broke

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconDead Broke (3 Rounds for reps)On the 0:00, Part #1: In a 5:00 Window... Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (135/95) 8 Box Jump Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window... Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (155/105) 8 Box Jump Overs Rest 5:00 On the 20:00, Part #3: In a 5:00 Window... Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (185/135) 8 Box Jump Overs Rx Box - 24"/20" Rx+ 185/135 - 225/155 - 245/165

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CF Open De-Load Day 1

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)For Time: 22-18-14-10 Double DB STOH 50/35 Wall Balls 20/14 Burpees Cal Row RxM 35/20After PartyMetcon (No Measure)For Quality: 3 Rounds 12 Bent Over Rows 135/95 12 Hip Ext 12 Hollow Rocks

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Zachary Tellier

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconZachary Tellier (Time)For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats40 min Time CapCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

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Recover!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)21:00 Recovery Row Every 3:00, complete: 30 Double-Unders 1 Complex: 3-Position Power Clean

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CrossFit Open Workout 19.5

CrossFit Valley Forge - Daily WODAnd the END is here! CrossFit drops a not so surprising and sudden bomb on us that 19.5 will consist of Thrusters and Chest to Bar Pullups! While many are surprised there is a time cap of 20 minutes, I am not! For a lot of us, that means pushing harder the final few minutes in order to finish versus moving when we are ready and completing the workout in easier form. Errrr! This is going to hurt the entire time and you're going to have to push your pace to get your best time.

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