Month: April 2019

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 Snatches, 5 Burpee Box Jump Overs Rx: DB - 50/35 Box - 24"/20" RxM: DB: 35/20 Box: 20"/20", Burpee Step OversAccessory WorkMetcon (Time)3 Rounds For Quality 6 Weighted Pull-Ups 12 Barbell Good Mornings 18 Pushups 24 Sit-Ups Rx+ GHD Situps

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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 you have been testing: SHSPU, KHSPU, or heavier DB Strict Press.OlySplit Jerk (In 10 min, complete 5x2)Start at 60% and build.MetconFront Runner (Time)For Time: 200 Meter Run, 2 Clean & Jerks 200 Meter Run, 4 Clean & Jerks 200 Meter Run, 6 Clean &Jerks 200 Meter Run, 8 Clean & Jerks 200 Meter Run, 10 Clean & Jerks RxM 95/65 Rx 115/80 Rx+155/105Sub 300m

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (1 set E2MOM x6)4x72% 2x78% 4x72% 2x82% 4x72% 2x86%Oly3 Position Power Snatch (In 10 min, build to a heavy Unbroken complex)High Hang Hang (down to above knee cap) Ground1st Set- 50% of 1RM Power Snatch and build.3-Position Snatch (In 10 min, build to a heavy unbroken complex)Start at same weight as previous complex. All Squat Snatches!After Party100 Abmat Situps (Time)100 Abmat Situps For Time100 Abmat Situps (Time)100 Abmat Situps For Time

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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 Bar-Facing Burpees 800 Meter Run 21 Hang Power Cleans (95/65)(115/85) 21 Bar-Facing Burpees Rx+ Listed above RxM (115/80, 95/65, 75/55)

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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 unless you finish. 90 possible reps. On the 5:00... Girls Gone Wild Part #2 - "Diane" 21-15-9: Deadlifts (225/155) Kipping Handstand Pushups AMRAP unless you finish. 90 possible reps. On the 10:00... Girls Gone Wild Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (135/95) AMRAP unless you finish. 42 possible reps. If you finish, add the total reps to your round. You change your own weights

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Overhead Banded Distraction x45s Wrist Stretches x30s Couch Stretch x2 min Banded Hamstring Holds x1 min Pigeon Pose x1 min Straddle Pose x1 min Pec Stretch x30s Dynamic WarmupMetconMetcon (Time)3 Rounds For Time: 20/15 Calorie Row 20 Hollow Rocks 400m Run :60s Dead hang Hold (pull-up bar) 20/15 Cal Row 20 Superman Rocks

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsHandstand Push-ups (1 Max Set)Note Strict or Kipping Last completed 4/2/19DB Strict Press (1 Max Set)Seated DB Strict PressLast completed 4/2/19OlyMetcon (Weight)On the 2:00 x 5 Sets: 3 Power Cleans 1 Pausing Push Jerk + 2 Push Jerks Set #1 - 65% of 1RM Clean and Jerk Set #2 - 70% of 1RM Clean and Jerk Sets #3+4+5 - Build to a heavy complex for the day.2s Pause in dip of 1st Push Jerk. May drop or reset after first two cleans.MetconThe Chief (AMRAP - Rounds)Max rounds in

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBoat Race (Time)3 Round For Time: Row 500 Meters Run 400 Meters Rest 3:00 between rounds.StrengthPull-up Complex 1.0 (Accumulate 10 complexes)1 Strict Pull-up + 1 Kipping Pull-up + 1 Chest to Bar Pull-upRx+ Wear a Vest Modify with band to complete Complex as written.

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CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPause Back Squats (E90s x 6 sets: 30 Dubs + 2 Squats)3s Pause at bottom of squatOn the 1:30 x 6 Sets: 30 Double-Unders 2 Pausing Back Squats Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75%Oly1 Hang Squat Snatch + 1 Low Hang Squat Snatch (E90s x 7 sets)Set #1 - 60% Set #2 - 65% Set #3 - 70% Set #4 - 75% Sets #5+6+7 - Build to a heavy complex for the day. Hang onto the bar to go UB unless you

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CrossFit Valley Forge - Daily WODView Public WhiteboardHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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