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...

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

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...

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...

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...