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...

Vader

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPush Press (In 12 min, complete 4×6)4 Sets of 6 Repetitions Set #1 – 76% Set #2 – 78% Set #3 – 80% Set #4...

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...

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...

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...