Everybody Workin for the Weekend

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...

The Chief

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...

Boat Race

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...

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...

Helen

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