Squat it Out

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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Helen

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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Wreck Yourself

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconWreck Yourself (Time)For Time: 400m KB Run 400m Run (no KB) 1 Rope Climb, 9 Squat Cleans 400m KB Run 400m Run (no KB) 3 Rope Climbs, 15 Squat Cleans 400m KB Run 400m Run (no KB) 5 Rope Climbs, 21 Squat Cleans Rx+Barbell - 135/95 Rx Barbell - 95/65 Rope - 15' Run with a single KB, weighing 53/35.

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Vader

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPush Press (In 12 min, complete 4x6)4 Sets of 6 Repetitions Set #1 - 76% Set #2 - 78% Set #3 - 80% Set #4 - 83%MetconVader (Time)3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower Rx DB- 50/35 RxM DB - 35/25, Lateral Burpee Step OversAccessory WorkRing Pushups (4x5)Rx - 3" off the floor Scaled - from the kneesPush-ups (Accumulate 20 reps)Pull-ups (20 Pullups UB or For Time)Note UB or Time in Comments

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Thats a Hike

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)For Time: 400m KB Run (53/35), while partner rests 40 KBS, while partner Planks 800m Row, while partner Squat Tests the KB 40 KBS, while partner Planks 400m KB Run, while partner rests Break up work however you like.

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Doorbell

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (Every 2 min x 6 sets)On the 2:00 x 6 Sets: Set #1 - 3 Deadlifts @ 74% Set #2 - 1 Deadlift @ 81% Set #3 - 3 Deadlifts @ 74% Set #4 - 1 Deadlift @ 86% Set #5 - 3 Deadlifts @ 74% Set #6 - 1 Deadlift @ 91%MetconDoorbell (AMRAP - Rounds and Reps)AMRAP 18: 21/15 Calorie Row 15 Strict Pushups 15 DB Deadlifts (50's/35's) 15 DB Front Squats (50's/35's) Rx+ Strict HSPU

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The Three Amigos

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconThe Three Amigos (3 Rounds for time)On the 0:00... Part #1 30 Clean and Jerks (135/95) On the 10:00... Part #2 30 Kipping HSPU 30 Bar Muscle-Ups On the 20:00... Part #3 1 Mile Run On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.Modify Part 1 to 115/80. Modify Part 2 to Heavy Barbell Press in sets of 3-5 and Hips to Bar/Chest to Bar. If raining, attempt

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Squat it Out

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Rest 2 min between sets x6)6 Reps @ 69% 3 Reps @ 74% 6 Reps @ 69% 3 Reps @ 79% 6 Reps @ 69% 3 Reps @ 84%Oly1 Power Snatch + 1 OHS + 1 Hang Squat Snatch (7x1 in 15 min)On the 1:30 x 7 Sets: 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Set #1 - 60% Set #2 - 63% Set #3 - 66% Set #4 - 69% Sets #5+6+7 - 69-75%, based on feel.MetconMetcon (Weight)3 Giant Sets: 9 Sumo

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Competitor’s Work

CrossFit Valley Forge - Masters CompMetcon (Weight)3 Rounds, resting 2:00 between: 100' Single DB OH Walking Lunge 30 Weighted Abmat Sit-Ups 10 Romanian Deadlifts Rest 2:00 between sets.

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