Pre-Game

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 x30sMetconMetcon (No Measure)3 Rounds (low intensity) 3 Slow...

Pre-Open Wednesday Primer

CrossFit Valley Forge – Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)Wednesday Primer 3 Rounds For Time: 15/9 Cal Row + 8 DB Power Snatches 50/35 10 Box Jump Overs + 5 CTB Pull-Ups 15/9 Cal Row + 8 KBS...

The Prince

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconThe Prince (Time)5 Rounds For Time, resting 1:00 between efforts: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row RxM...

To Retest or Not to Retest 19.4

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconCrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before...

Saturday

CrossFit Valley Forge – Daily WODMetcon (AMRAP – Rounds)EMOM x 16 Min 1: 15/12 Cal Row Min 2: 40 Dubs Min 3: 12/9 Cal Bike Min 4: 5 Front Squats Squat %: 1 – 65% 2- 67% 3/4-...