Waterlogged

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconWaterlogged (Time)For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB...

Front Runner

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP – Reps)Every 1:30 x 6 Rounds, complete: 15/12 Cal Row Max HSPU (Not enough rowers? Complete 60 Dubs.)Make sure to practice what...

Back it up

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (1 set E2MOM x6)4×72% 2×78% 4×72% 2×82% 4×72% 2×86%Oly3 Position Power Snatch...

Bubba Gump

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBubba Gump (Time)800 Meter Run 9 Hang Power Cleans (135/95)(185/125) 21 Bar-Facing Burpees 800 Meter Run 15 Hang Power Cleans (115/80)(135/95) 21...

Girls Gone Wild

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconGirls Gone Wild (3 Rounds for reps)On the 0:00… Girls Gone Wild Part #1 – “Fran” 21-15-9: Thrusters (95/65) Pull-Ups AMRAP...